Heart disease is a term that covers a variety of cardiovascular conditions, including blood vessel diseases, coronary artery disease, arrhythmia, congenital heart defects and infections of the heart.
Although heart disease is a serious condition, there are some simple steps that you can take to lower your risk of developing heart disease, such as eating a heart healthy diet, staying active, managing stress, and quitting smoking. Some factors are beyond control, but you can help to protect yourself from heart disease by taking charge of the factors that you can control.
1. Eat foods that contain Omega-3 fatty acids: Omega-3s are a healthy type of polyunsaturated fat. Omega-3 fatty acids offer protection from heart disease and can be found in foods such as salmon, mackerel, flaxseed, and walnuts and in certain vitamin and mineral supplements.
2. Increase the amount of fruits and vegetables that you consume each day:
Set a goal of 10 servings of fresh or frozen produce per day. The healthy plant substances found in fruits and vegetables can help prevent heart disease.
3. Opt for whole grains and cut back on carbs: They are an excellent source of fiber and contain several healthy nutrients that can help regulate blood pressure and improve overall heart health. Though whole grains are much better than refined grains, a diet that is low in carbohydrates been shown to improve cardiovascular health.
4. Keep your food sizes under control: Although what you eat is important for heart health, how much you eat is also a factor in improving overall heart health. Refrain from overeating, which can lead to excess fat, cholesterol and calorie intake. Keeping portion sizes under control is essential to healthy eating. Use measuring cups and spoons and weight scales to measure your portion sizes until you become familiar enough to recognize them by sight only.
5. Get plenty of sleep: Not getting enough sleep can lead to all kinds of health problems including obesity, high blood pressure, and even heart attack. Take measures to improve your sleep quality and ensure that you get seven to eight hours of sleep each night.
6. Request regular health screening tests from your doctor: Keeping tabs on your blood pressure, cholesterol levels, and blood sugar can help to keep you in good health. Blood pressure, cholesterol, and blood sugar are major factors in the development of heart disease, but you can keep them under control by having them checked often.
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