Ten Ways To Lower Your Risk OF A Heart Disease
TEN WAYS TO LOWER YOUR RISK OF A HEART DISEASE
Patients developing hypertension and heart diseases in the world are fast becoming younger and younger. Heart attacks and high blood pressure are being detected in youngsters who are in their 20's and 30's due to an irrational and sedentary lifestyles, unhealthy foods, drinking habits and obesity.
In this article I included ten ways to cut the risk of acquiring a heart ailment. These tenrecommendations could be helpful in cutting your risk of a heart attack, stroke or a cardiac ailment.
- (1) Get at least five servings a day of fruits and vegetables.
Getting five servings a day of fruits and vegetables reduces your risk of heart disease by 18.4 percent, according to a recent analysis of several studies involving more than 200,000 men and women.
Fruits and vegetables are good sources of minerals and vitamins as well as low in fat and sodium and high in fiber.
- (2) Eat lots of fish.
Fish especially oily types (sardines, albacore tuna and salmon) supply omega-3 fatty acids, help lower blood pressure and reduce other risk factors for heart disease.
- (3) Maintain lower LDL Cholesterol level
New national guideline say tat LDL (bad) cholesterol level lower than 100 are optimal , and that patients with diabetes or a previous heart attack should aim for levels below 70. For HDL (good) cholesterol, guidelines say that over 50 is normal for women.
- (4) Maintain a normal blood pressure.
Maintain a blood pressure under 120/80. Hypertension makes the heart work harder
to get the blood circulating through your body.
Less weight in the body means less strain on your heart. Fat around the middle especially increases your chances of a heart attack or stroke.
- (6) Stop smoking.
Smoking is known to contribute to coronary artery disease. Your chances of having a heart attack triples with smoking.
- (7) Reduce your stress.
Take small breathers at work, eg. getting up for a glass of water. Stress contributes much to hypertension.
- (8) Exercise.
A regular exercise programme will help you lose weight and improve your body fitness.
- (9) Keep your blood sugar under control.
High blood sugar is a major risk factor in the development of cardiac disease. Burn off your sugar with exercise. Avoid alcohol, juices, fruits high in sugar content and sweets. Stick to products containing slow releasing sugar like complex carbohydrates.
(10)Limit salt intake.
The sodium in the salt helps your body to retain water. It increases the blood volume in turn raising your blood pressure.
5 STEPS TO DETECT AND MANAGE A HEART ATTACK
BY : DR. ANJALI ARORA