Healthy lifestyle tips for Prevention of heart disease

Healthy lifestyle tips for Prevention of heart disease

Unhealthy lifestyle can be a major factor in increasing the risk of heart disease. This is a preventable factor, by making changes in our lifestyle we can prevent the disease

Bad eating habits, lack of exercise, smoking, excessive alcohol, stress, obesity can lead to the progression of the disease. There are some tips for healthy lifestyle to prevent heart disease

Healthy and balanced diet

  • Eat more fruits and vegetables
  • Choose whole grains over refined grains
  • Choose healthy fats avocado, nuts, olive and use healthy combination of fats and oils
  • Reduce sodium (salt) intake, be careful about hidden salt in processed food and restaurant food
  • Choose lean protein sources like fish, poultry, and legumes, beans, tofu soya
  • Limit saturated and trans-fat (fried food processed food and snacks red meat)
  • Control portion sizes to prevent overeating and to maintain a healthy weight.
  • Add food rich in omega 3 fatty acids fatty fish salmon, mackerel or trout at least twice a week. Omega 3 helps to lower blood pressure and reduce risk of heart disease.
  • Plant based sources like flax seed, chia seeds and walnuts. Nuts like almond walnut pistachios are rich in MUFA, fibre and antioxidant which are good for heart health
  • Increase fiber in diet as salad oats barley beans lentils vegetable and fruits as fiber helps to reduce cholesterol
  • Limit simple sugar consumption, reduce sugar beverages desserts and processed food
  • Stay hydrated, Drink plenty of water throughout the day to maintain overall health and support your cardiovascular system.

Exercise Regularly:

  • Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.
  • Include strength training exercises at least two days a week.
  • Find physical activities you enjoy to increase your chances of sticking with them.

Maintain a Healthy Weight

maintain a healthy body mass index (BMI). Losing even a small amount of weight can have a significant impact on heart health.

Quit Smoking

Smoking is a major risk factor for heart disease. Seek help and support to quit smoking.

Limit Alcohol Consumption

If you choose to drink, do so in moderation. That generally means up to one drink per day for women and up to two drinks per day for men.

Manage Stress

Practice stress-reduction techniques such as meditation, yoga, or deep breathing exercises.

Engage in hobbies and activities you enjoy to unwind spending time with nature and with your love ones

Control Chronic Conditions

If you have conditions like diabetes, high blood pressure, or high cholesterol, work with your healthcare provider to manage them effectively.

Sleep Well

Aim for 7-9 hours of quality sleep per night. Poor sleep can contribute to heart disease risk.

Before sleeping, remove all disturbing things from your surroundings.

Get Regular Check-Ups

Visit your healthcare provider for regular check-ups to monitor blood pressure, cholesterol levels, and other heart disease risk factors.

Follow your doctor’s advice and take prescribed medications if necessary.

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