6 Effective Tips To Avoid Heart Disease
It is estimated that heart disease causes a lot more deaths each year than cancer. Keeping your heart healthy is a very serious matter that shouldn''t be taken lightly.
The most common cause for an unhealthy heart is an unhealthy lifestyle. If you don''t start changing the way you do certain things you''ll end up falling victim to heart disease or some heart related problem. Take a look at some effective things you can begin doing today in order to create a lifestyle that will help you avoid heart disease.
If you aren''t getting enough sleep you are making yourself more vulnerable to heart disease. Of course not just sleep alone will reduce your risk of developing heart disease, but getting a good night''s rest along with exercising and eating a healthy diet will dramatically reduce your chances of developing cardiovascular disease.
It will vary from person to person how much sleep is enough to hold of heart problems and other kinds of diseases. Try to get at least 6 hours of sleep or more until you feel well rested.
Eat Fruits and Vegetables
The benefits of vitamins, minerals, and other properties in fruits and vegetables cannot be overlooked. The higher your daily consumption of fruits and vegetables the less likely it is you''ll experience heart disease.
The various antioxidants, phytochemicals, and nutrients that fruits and vegetables provide will help prevent cardiovascular disease. Also, the energy density and low dietary glycemic load in fruits and vegetables will help fight off heart disease.
According to the American Heart Association you should consume at least 8 servings of fruits and vegetables daily. To get the most benefits always go for fresh produce instead of the canned or frozen kind.
Frozen or canned vegetables and fruits normally have a high amount of sodium in them , which can increase your risk of heart disease. Choose a variety of fruits and veggies that have different colors and taste. The more variety you implement in your diet the better the health benefits you''ll receive.
Limit Sugar and Salt
As stated earlier, too much salt or sodium can lead to heart disease, and the same is true for sugar. Stay away from sugary products which is a big cause of obesity, which leads to heart problems like heart disease.
Dramatically limit the amount of sodas, milk shakes, ice cream, cakes, sweets, and other sugary products you consume. Get your sugar from natural sources such as fruits. Also, don''t put salt on everything you eat and avoid food products that are normally high in sodium such as butter.
Avoid Unhealthy Fats
Avoid unhealthy fats like trans and saturated fats. Reducing how much you consume these types of fats will play a huge role in the reduction of your blood cholesterol level. When you have high blood cholesterol level it will buildup plaques inside your arteries thus leading to strokes, heart attacks, and heart disease. Instead you need to be consuming more unsaturated fats and also omega 3 fatty acids.
Unsaturated fats include poly unsaturated fats and monounsaturated fats that will increase your good cholesterol (HDL) and lower your bad cholesterol (LDL).
Eat More Whole Grains
Eating more whole grain foods will help lower your bad cholesterol levels, which will lead to a healthier heart. One of the best whole grains you can eat are flaxseeds, because they are very high in omega 3 fatty acids and fiber, which will play a role in the reduction of heart problems. Other great whole grains to add to your daily diet to reduce the risk of heart disease include whole grain barley, couscous, and quinoa.
Getting more active is one of the best ways to prevent heart problems. When you start exercising more it will help get rid of any build up of bad cholesterol, which will prevent blood from flowing the way it normally would in the body, thus causing heart attacks and other problems. When you work out it will get your blood circulating properly and pumping more effectively.
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