Dear reader, if you are asking how you can prevention of heart disease is? Follow with us reading this article, to identify the strategies that can be followed for the Prevention of heart disease.
How can you prevent heart disease?
You can prevent heart disease by following a healthy lifestyle, as heart disease is the leading cause of death, there are many ways that you can reduce the risk of heart disease, including the following:
The Prevention of heart disease to stop smoking
One of the best things you can do to prevent heart disease is to stop smoking or tobacco use in any form. Even if you are not a smoker, be sure to avoid secondhand smoke.
The chemicals in tobacco can damage the heart, blood vessels, and cigarette smoke from the oxygen in the blood, which increases blood pressure and heart rate, because the heart must work harder to provide a sufficient amount of oxygen to your body and your mind.
The Prevention of heart disease exercise
Can reduce daily physical activity and regular the risk of heart disease, it also helps you control your weight and reduce your chances of developing high blood pressure, high cholesterol, type II diabetes.
Read Also: What are the symptoms of heart diseaseis?
Eating a heart healthy diet
A healthy diet can help you in the Prevention of heart disease, improve blood pressure and cholesterol, reduces the risk of Type 2 diabetes, and healthy eating plan to the following:
- Vegetables and fruits.
- Beans or other legumes.
- The meat and fish.
- Foods low-fat or lean.
- Every grain.
- Healthy fats such as olive oil.
You should also limit your intake of the following:
- Processed carbohydrates.
- Saturated fat (found in red meat and full-fat dairy products).
- Unsaturated fats (found in fast food fried potatoes and baked).
Maintain a healthy weight
Increased weight, especially around the middle increases the risk of heart disease, one of the ways to tell if your weight is healthy is to calculate your body mass index, which uses your height and weight to determine if you have the ratio of healthy or unhealthy fat in the body, and can have waist circumference is also a useful tool to measure the amount of belly fat you have, and the risk of heart disease greater if the waist measurement you have the greater of:
- 101.6 CM for men
- 88.9 CM for women
Reducing your weight by 3% to just 5% can help reduce some of the fat in your blood, lowering blood sugar, and reduce the risk of Type II diabetes, losing more excess weight, helps in reducing blood pressure and the level of cholesterol in the blood.
Also read: golden tips of a patient heart in Ramadan.
Get enough sleep
The people who do not get enough sleep have a higher risk of obesity, high blood pressure, heart attacks, diabetes, depression, and requires most adults to at least seven hours of sleep each night.
If you feel you’re getting enough sleep but still tired throughout the day, ask your doctor whether you need to assess the situation of obstructive sleep apnea, a condition that can increase the risk of heart disease, signs of sleep apnea:
- Loud snoring.
- The cessation of breathing for short periods during sleep.
- Waking up from sleep.
The Prevention of heart disease, medical tests
High blood pressure and high cholesterol can harm your heart and blood vessels, and without doing medical checkups regularly, you won’t know whether you have high blood pressure or high cholesterol.
Dear reader, after you know with us on how to prevention of heart disease , if you have more queries, you can consult one of our doctors here.