Blood vessel diseases, coronary artery disease, arrhythmia, congenital heart defects and infections of the heart are included in the definition of heart disease.There are some simple steps you can take to lower your risk of developing heart disease, such as eating a heart-healthy diet, staying active, and quitting smoking.Taking charge of the factors that you can control can help to protect yourself from heart disease.
Step 1: You should increase your intake of foods that contain Omega 3.
Omega 3s are a good type of fat.Salmon, mackerel, flaxseed, walnuts, and certain vitamins and minerals can be found in certain foods and supplements.Try to include wild-caught fish in your diet twice per week.There are only a few studies done on the use of Omega 3s to prevent heart disease.
Step 2: You should increase the number of fruits and vegetables you consume.
10 serves of fresh or frozen produce per day is the goal.Fruits and vegetables have plant substances that can help prevent heart disease.
Step 3: If you want to cut back on calories, opt for whole grains.
They are an excellent source of fiber and can help regulate blood pressure and improve heart health.Though whole grains are better than refined grains, a diet that is low in carbohydrates has been shown to improve cardiovascular health.Whole-grain products should be replaced with refined grain products.Whole-wheat flours, 100% whole grain bread, high-fiber cereals, pasta, steel-cut oats, and brown rice are available.Stay away from white or refined flours, white bread, frozen waffles, biscuits, cornbread, egg noodles, granola bars, high-fat snacks, quick breads, cakes, pies, donuts, and buttered popcorn.If you want to stay healthy, choose complex carbs that have more than 5 g of fiber.
Step 4: Your portion sizes should be kept under control.
How much you eat is a factor in improving heart health.Excess fat, cholesterol, and calories can be caused by over eating.It's important to keep portion sizes under control.Use measuring cups and spoons and weight scales to measure your portion sizes until you are familiar with them.There are ways to remember portion sizes.Lean meat is about the size of a smart phone.A golf ball is about the size of a cup of nuts.A cup of vegetables is about the size of a baseball.
Step 5: Lose some weight.
Carrying extra weight can cause a strain on your heart.Carrying excess weight around your waist increases your risk.Maintaining a healthy weight is important to avoid problems of being overweight later in life.Losing 5 to 7 percent of your body weight can help improve your health.The American Heart Association has a BMI calculator.
Step 6: Five days per week, you should exercise for at least 30 minutes.
You can protect yourself from heart disease by getting 30 minutes of moderate physical activity a week.Good exercise habits from a young age will improve your chances of staying in shape and reaping the benefits of exercise for your heart.Aim for 150 minutes of moderate-intensity exercises over the course of the week.You can do 25 minutes of vigorous activity three days a week and some kind of moderate to high-intensity muscle training twice per week.Stand up and walk around at least once an hour so you don't stay sedentary for long.
Step 7: Take care of stress.
It is important to develop techniques for managing stress because it can cause damage to your arteries.Try yoga, deep breathing exercises, meditation, or another relaxation technique to help control your stress levels.One study showed that meditation lowered blood pressure by an average of almost 5 points.
Step 8: It's important to get plenty of sleep.
Obesity, high blood pressure, and even heart attack can be caused by not getting enough sleep.Ensure that you get seven to eight hours of sleep each night by taking measures to improve your sleep quality.Limit the amount of caffeine you consume after 2 PM.You can regulate your sleep-wake cycle by going to sleep at the same time every night.Serotonin levels can be boosted by regular exercise.Don't use a laptop while in bed.
Step 9: You can get regular health screening tests from your doctor.
Keeping track of your blood pressure, cholesterol levels, and blood sugar can help keep you in good health.It is possible to keep blood pressure, cholesterol, and blood sugar under control by having them checked frequently..Your blood pressure should be checked every two years.If you have high numbers or are at risk of high blood pressure, you may need to be checked more often.Your blood pressure needs to stay under 130/80..The information about cholesterol has become more detailed and is based on smaller lipoproteins.Ask your doctor to run a cholesterol panel to check your levels.Inflammation of the arteries can be linked to heart disease.A simple blood test can be done.If you don't have cardiovascular disease or diabetes, you may need cholesterol medication..The recommended age to begin screening for diabetes is 45, but you should ask your doctor if you need to have screenings based on your medical history and risk factors.Doctors are now treating prediabetes as a risk factor for the development of diabetes and cardiovascular disease.If you are overweight or obese, you should get screened for abnormal blood sugar levels.
Step 10: Ask about the syndromes.
As more people live sedentary lifestyles, a cluster of risk factors that increase their risk for heart disease, stroke, and diabetes is becoming more common.Excess fat around the waist is one of the risk factors.If you have any risk factors for metabolic syndrome, tackle them.Change your diet to lose weight if you have abdominal obesity.Limit alcohol, manage stress, and follow other guidelines for a heart-healthy lifestyle.
Step 11: Discuss inflammation with your doctor.
Studies show that inflammation is overlooked as a risk factor for cardiovascular disease.If you want to test for inflammation, you should have your doctor check your levels.Inflammation can be caused by loss of muscle mass, cancer, inflammatory diseases, metabolic syndrome, and injuries to the artery wall.If you have any conditions checked by your doctor, you can assume yourCRP levels are from heart disease.
Step 12: There is help to quit smoking.
Smoking is the leading cause of preventable deaths.Do everything you can to stop smoking.Smoking cessation programs and drugs can help you quit.Smoking for two years increases one's risk of death from cardiovascular disease.
Step 13: It's a good idea to talk to your doctor about moderation of alcohol use.
If you drink too much, you can harm your heart health.If you are a woman and a man, you should have no more than one drink a day.Men over the age of 65 should only have one drink per day.Your risk of developing heart disease is increased if you have more alcohol than this.Discuss your options with your doctor if you struggle to stop at just one drink.
Step 14: Your doctor should be aware of your other concerns.
If you have a history of heart disease in your family, your doctor should be aware of it.Extra precautions may be recommended by your doctor to help you maintain good cardiovascular health.