- Diseases, Disorders & Conditions
8 Intelligent Ways to Prevent Heart Disease
How to Prevent Heart Disease
Heart disease is one of the leading causes of deaths worldwide. In the United States, someone dies from an event related to heart diseases every minute! However, if you are careful about your lifestyle, you can avoid getting this disease.
So, what can you do to prevent heart disease?
In this article, I want to share heart disease prevention tips with you to empower you to make the right choices that can help you to prevent heart disease.
Now, let’s look at the things you can do to avoid the disease.
Control Your Anger
According to some medical experts, when one fails to control his or her temper, it can lead to heart attacks. Therefore, do your best to control your anger when people irritate and provoke you.
How can you do that?
- Breathe in deeply and exhale slowly when someone annoys you. Keep doing that until you can gain sufficient control over your emotions.
- Start counting and keep on counting until you get to the point where you feel you are no longer boiling inside or where you can respond to the person annoying you without insulting him or her. Counting will help you to distract yourself so that you can work on bringing yourself under control.
- Ask yourself, “What will I gain if I continue being angry? What will I lose if I choose to calm down?” when you are very angry. Then think about these questions for some time and it will make you realize that there are better ways to solve the disagreement, which will motivate you to calm down so that you can use alternative strategies to solve the problem.
- Every week, try to do one thing that normally annoys you when you do it. For example, if you hate doing the laundry in the house, try to do it every Saturday. Or, if you get angry anytime you watch soccer, try to watch one soccer game every week. As you continue doing this, as you do what you hate doing, you will learn to tolerate things you dislike, which will help you to gain mastery over your emotions, and this will teach you self-control which you can use to master your temper better.
- Meditate on God’s word, the Bible, every day. As you read the stories of people who lost valuable things because of anger, such as Moses, and as you read the stories of people who had terrible tempers but who learned to manage their temper, such as Peter the disciple of Jesus, God will speak to you through His word and teach you too how you can manage your anger.
- Use the techniques above, and these ones too, to help you control your temper whenever you get angry.
Consume Natural Lemon Juice Often
High blood pressure is one of the factors that can cause one to develop heart disease. One of the ways to control or reduce your blood pressure so that it does not affect the health of your heart is to drink natural lemon juice often. A study published by the National Library of Medicine suggests that when a person ingests fresh lemon juice daily, he or she will experience a drop in his or her blood pressure.
Therefore, every morning when you wake up, mix two teaspoons of natural lemon juice with a glass of warm water and drink it. Alternatively, you may choose to add one teaspoon of lemon juice to your drinking water before you drink it every time.
Eat Avocados Often
Research suggests that when one eats avocados, it can help to lower the level of “bad” cholesterol in the body of that person, as well as reduce blood pressure. “Bad” cholesterol and hypertension are two factors that can increase one’s risk of developing heart disease.
Therefore, instead of eating your bread in the morning with cheese or butter which contain a lot of fat and so can increase your risk of developing heart disease, or instead of eating your bread with jam, or marmalade which contain sugar and so can increase your risk of developing heart disease, choose to eat your bread with a spread of avocado.
Additionally, prepare sandwiches with avocados and take it with you to the office so that you can eat it as your snack during your lunch break.
Eat Watermelons Frequently
A study published in the American Journal of Hypertension in 2014 suggested that watermelons provide protection for the heart by reducing overload to the heart thereby causing it to work efficiently even under stressful conditions.
So, eat a slice of watermelon with your whole grain bread and sorghum or millet porridge in the morning as your breakfast, and eat a slice of watermelon after you take your lunch. Alternatively, blend a large amount of watermelons, bottle it, and drink it throughout the day.
Eat A Handful Of Nuts Every Day
Do you enjoy eating peanuts or pistachio nuts? Do you love chewing almonds? If you don’t, then you must learn that habit because it can keep you from visiting a heart doctor for as long as you live.
A study published in the journal BMC Medicine suggests that people who eat about 20 grams of any kind of nut each day have lower rates of heart disease than people who don’t’ consume nuts at all.
So, chew a handful of almond nuts after you have finished eating your breakfast, consume walnuts or pecan nuts after you enjoy your lunch, or chew Tigernuts or Brazilnuts after your dinner.
Alternatively, add a handful of almonds or peanuts to your porridge or oats when you are having your breakfast instead of eating it with sugar.
Reduce Your Consumption Of Saturated Fats
A study conducted in the United States suggests that when one reduces his or her consumption of saturated fats, it can cut his or her risk of developing heart disease. So,
- instead of frying your chicken with butter, fry it with sunflower oil or peanut oil;
- instead of frying a turkey with butter, choose to broil the turkey meat or roast it;
- consume rabbit meat or cane rat meat, which are very lean meats, instead of eating beef or lamb;
- instead of eating your bread with cheese, eat it with slices of pawpaw or sardines;
- eat a yogurt instead of ice cream;
- choose to consume herrings, mackerel, and tuna instead of eating pork, lamb, or a sausage.
An ongoing study suggests that volunteering can reduce one’s risk of developing high blood pressure, which is one of the causes of heart disease.
- So, instead of watching TV for hours, which can increase your risk of developing heart disease, volunteer to help the elderly in your neighborhood.
- Cook food and share it with street children in your community.
- Volunteer to teach in deprived communities and you will develop friendships which will make you realize how fortunate you are and that will affect your disposition positively and make you a more grateful person which will help you to enjoy life better.
- Visit the sick in hospitals, cheer them up, and share encouraging stories with them.
- Spend time with prisoners, motivate them, and let them see that there is still hope for their lives.
- Volunteer to clean the house of a physically challenged person in your neighborhood and God will bless you.
- Volunteer to run errands for a sick neighbor.
Exercise is good for the heart—it can help to strengthen your heart and make it healthier so that you will not be predisposed to developing heart disease.
Here is an exercise you can do easily every day to help you keep your heart healthy:
- Lie flat on a mat in your bedroom.
- Raise your body up from your waist, while at the same time raising your legs. Make sure you keep your knees stiff and locked.
- Touch you shins with your hands.
- Afterwards, lower both sections of your body slowly back to the floor.
- Repeat the routine vigorously 20 times.
In addition to the exercise above, walking briskly often can help you to develop a strong heart.
If you want to prevent heart disease, try to ignore some provocations and irritations as you go about your duties every day, drink natural lemon juice every day, consume a lot of avocados, eat watermelons and nuts, reduce the amount of saturated fats that you consume, and also help others, as well as exercise every blessed day.
When you do these things, you will keep your heart strong and you may never have to book an appointment with a cardiologist.
How to Prevent Heart Disease
Do you exercise often?
© 2017 Isaac Nunoofio