Different Ways to Prevent Heart Diseases

August 5, 2014Comments Off on Different Ways to Prevent Heart Diseases

In the US, heart attack alone comprises one of the top reasons for death. While this might seem to paint a grim picture especially for those who already have high risks for such, they are not without hope. Here are a few things that you might want to keep in mind if you are one of those who are of risk for certain heart conditions:

  • Keep away from smoking

Whether it’s just a cigarette or a tobacco, smoking poses a number of dangers to your heart, one of which is the narrowing of the blood vessels due to the build up of plaque. Aside from this, the increased amount of carbon monoxide in the blood stream forces the heart to work twice as hard. This undue stress on the heart can lead to a heart attack in the long run. Women who smoke are also advised to keep away, or at least minimize the use of, birth control pills. This is because smoking and the use of birth control pills can actually lead one to have blood clots.

  • Have a regular exercise regimen

Your exercise regimen need not last for hours on end. Setting aside 30 minutes per day for your exercise routine should be enough. Aerobic exercise is what is most recommended by professionals. If having an exercise routine takes too much of your time, or if you find such activities as boring, you can actually focus on other activities that allow you to use all the muscles of your body. This could include gardening, walking the dog, taking the stairs, and housekeeping. Of course, you need to make sure that you combine exercise with the right kind of food as well as the right kind of lifestyle.

  • Watch what you eat

Watching what you eat does not mean that you have to stuff your plate with just fruits and vegetables. Keep in mind that fruits and vegetables alone cannot supply all the nutrients and minerals that your body needs. The secret lies in being able to have a balance of all the food groups. You should also make sure that you limit your intake of trans fat as well as saturated fats. At most, your intake of saturated fats should be no more than 10% of your total calorie needs. Some of the most common sources of saturated fats include red meat and dairy products. If you are of high risk for heart problems, increase your intake of salmon or mackerel as these two have been proven to decrease the risk for a heart attack. You would also keep to a minimum your intake of alcohol.

  • Monitor your weight

In order to do this, you need to make sure that you know what your weight is in relation to your height. Being overweight typically leads to Diabetes which, in majority of cases, can put undue stress to the heart leading to a heart attack. An easy way to determine if you could be overweight is by measuring your waist. If you are a woman, your waist has to be 35 inches or less. Any number beyond that is considered to be a sign of being overweight. For men, waist measurement should not be more than 40 inches.

  • Get enough sleep

 If you want to stave off the possibility of having to use that AED unit, you need to make sure that you are getting enough rest at night. People with not enough sleep typically develop obesity, high blood, and depression.