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Ten Ways To Lower Your Risk OF A Heart Disease

Updated on March 14, 2018


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.

(5)Loose weight.

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.





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    • cristina327 profile image

      Maria Cristina Aquino Santander 9 years ago from Manila

      Thanks JazLive for taking tim to visit this hub. Thank you also for te additional information.

    • JazLive profile image

      JazLive 9 years ago from Decatur

      Thanks for publishing. I like to stress adding more seasonal fruits to one's diet and consume less canned foods, preservatives are not addressed enough in grocery store food products.

    • cristina327 profile image

      Maria Cristina Aquino Santander 9 years ago from Manila

      I have also heard about chocolate as being good to the heart. But not yet backed up by much research studies.

    • einron profile image

      einron 9 years ago from Toronto, Ontario, CANADA

      Most nutritionists say you must eat 5 fruits a day. It is not that easy to do so and I try to eat at least three fruits a day. The fruits are supposed to be of different colours, e.g. black berries, oranges, blueberries, green kiwis, red apples, etc.

      Question for you. I have heard that black chocolate is supposed to be good for the heart. What is your opinion?

    • cristina327 profile image

      Maria Cristina Aquino Santander 9 years ago from Manila

      Thanks arkwriter for taking time to visit this hub. Thank you also for the additional information.

    • arkwriter profile image

      arkwriter 9 years ago from Houston, Texas U.S.A.

      Thanks christina327 for a very helpful hub.

      Heart disease is the legacy of so-called "modern" societies in which people eat too much fast foods/snacks and slouch on couches watching television. Hubbers should also take notice not to spend too much time on the computer. Have a balanced life between indoors and outdoors that will offset a sedentary lifestyle. Try to develop a useful hobby like gardening in which you can plant fruits and vegetables. The rewards are plentiful. You can reap what you sow and eat from the work of your hands. It is not only healthy but you can also have lots of fun too. May God bless you.


    • cristina327 profile image

      Maria Cristina Aquino Santander 9 years ago from Manila

      Thanks Glycodoc and AlexJC for taking time to visit this hub.

    • AlexJC profile image

      AlexJC 9 years ago from Mississippi

      Very good tips, thank you. I would like to add one two things, however - remember to balance out your omega-3 intake with omega-6, and if you are a smoker, pay SPECIAL ATTENTION to tip 6. Smoking is the highest contributor of heart disease and various cancers to date, and

      quitting smoking will lower your cholesterol faster than a rocket.

    • glycodoc profile image

      glycodoc 9 years ago

      Good helpful information - i would also ad nutritional supplements to the list.