Five Preventive measures of Heart Disease
Heart disease is one of the major problem which is the leading cause of death throughout the world but the power of prevention is in your hands.
So life style is the cornerstone for prevention and for treatment as well as an adjunct to medication.
Here I discussed five top tips for avoiding heart disease:
TIP 1: Healthy Diet
Trying to keep a healthy diet that’s low in fat low in sodium and our salt and high in fiber so things like lots of fruits and vegetables to get your fiber fresh foods to avoid the salt try and stay away from fried foods and processed foods as much as possible.
It’s critical to read your nutrition facts table an ingredients list closely a few things to look for a low sodium food contains two hundred milligrams or less per serving limit your total daily sodium intake to between twelve hundred to fifteen hundred milligrams or about half a teaspoon for trans fats the label should read zero but beware some foods may contain trans fat in the ingredient list without showing up on the label so avoid foods containing partially hydrogenated oils and shortening limit your total fat to no more than thirty percent of your total calories for the whole day which includes healthy fats like omega threes for fiber you need twenty one grams per day so reach for fruits and veggies in their solid form as well as whole grain cereals and breads.
TIP 2: Smoking
To avoid smoking absolutely if you don’t smoke you don’t want to start and if you do smoke you want to quit.
Smoking is related to about one in five deaths from heart disease it can damage blood vessels decrease the amount of oxygen to the heart and boost blood pressure.
TIP 3: Active Lifestyle
Keep an active lifestyle so for some people that means you know going to the gym on a regular basis for other people that doesn’t really work for them.
That means finding something that does thirty minutes of moderate activity meaning your heart rate is elevated is recommended every day.
TIP 4: Maintaining Healthy Body Weight
Maintaining healthy body weight is an important key for reducing your risk of heart attack and stroke and it helps to keep your blood pressure under control.
TIP 5: Waist Circumference
Men should not exceed one hundred and two centimeters and women should not exceed eighty eight centimeters and finally reduce your stress.
External stress can put internal stress like oxidative stress as well your body does react to things you know your brain sends out different hormones when you’re stressed.
Approaches that have been shown to work include meditation exercise and healthy eating and laughter doesn’t hurt either with sunny view.