How to prevent heart diseases

Heart disease has become a leading cause of death in the world. It includes all the conditions that affect your heart. The many things that can raise your risk for heart disease are called risk factors. In this post, we’ll discuss the possibility ways to prevent heart diseases.


Ways to prevent heart diseases

There are many things you can do to prevent or reduce your chances of getting heart disease. These are 

  • Know your risk.
  • Eat  a Healthy Diet
  • Exercise Regularly
  • Avoid Smoking
  • Limit and Manage Stress
  • Maintain a healthy weight
  • Get good quality sleep
How to prevent heart disease

Know your risk

It’s always safe to know your risk factor in regard to heart attacks. Some of these factors are age, sex, ethnicity,  family history, smoking, kidney disease and others. Knowing your risk factors can help you care about your health and improve   lifestyle habits. 


Eat a Healthy Diet

A healthy diet is highly recommended if you want to prevent heart diseases.  Your diet must include foods rich in :

  • fiber (such as whole grains)
  • fruits and vegetables
  • oily fish
  • nuts
  • legumes and seeds 
  • Low-fat or fat-free dairy foods

These foods will increase your chances of remaining free of heart disease

You should avoid food containing saturated fats like 

  • meat pies
  • sausages and fatty cuts of meat
  • butter
  • lard
  • cream
  • hard cheese
  • cakes and biscuits
  • foods that contain coconut or palm oil

Exercise Regularly

Exercise helps strengthen your heart and improve your circulation. It can also help you maintain a healthy weight, control your blood sugar and lower cholesterol and blood pressure. All of these can lower your risk of heart disease.


So choose exercises that you enjoy so you’ll stick to them and commit to its regular schedule. 

Avoid Smoking

Your heart can be absolute protected when you avoid smoking. Smoking raises your blood pressure and puts you at higher risk for heart attack and stroke. It also damages the cells that line the blood vessel,  make blood to clot and you’re likely to get stroke. If you do not smoke, do not start. If you do smoke, quit to lower your risk for heart disease.

Limit and Manage Stress

Chronic stress can make your heart gets worse. Research shows that those who manage their stress well have a greater chance of avoiding heart disease. So If you find yourself stressed out a lot, talk to a mental health professional or  find alternative ways to manage stress such as physical activity, relaxation exercises or meditation . This can help improve your health.


Maintain a healthy weight

Maintaining a healthy weight helps prevent heart diseases by lowering  your blood pressure. Being overweight or obese can increase your risk for heart disease including blood pressure, high cholesterol and even type 2 diabetes. Start by eating fewer calories and be more physically active.

Get good quality sleep

Lastly, get a good quality sleep. Not getting enough sleep is tied to a number of risk factors for heart disease such as high blood pressure, stroke, diabetes, obesity and others. Therefore it’s recommended to have enough sleep and you can do so by keeping your bedroom dark and quiet for easier sleeping. 

If you feel like you’ve been getting enough sleep but you’re still tired throughout the day, ask your doctor to evaluate you for obstructive sleep apnea. 


Your heart is delicate so protect it 

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