One of the most common ailments on the planet is heart disease. Most families in the world have a history of cardiovascular related health problems in their lineage. This is a very worrying situation as unlike other common diseases, the diseases which are related to the heart can prove to be quite dangerous in the long run. Although these kinds of diseases are not entirely preventable, if you find that you are susceptible to them, you can do some things to try to minimise their control on you. There are enough articles out there which talk about how to manage your heart disease once you get it, but there just isn’t enough easy information available about how to stop their progression.
So for the sake of this article, we will be discussing all about some ways through which you can reduce the risk of suffering from any kind of heart disease such as hypertension, low blood pressure, palpitations etc. In a previous article, we have listed some points which make one more likely to get afflicted with a heart condition in their life. If you indeed fall into that category, then the importance of following through with these steps cannot be undermined in any way. Read on to know all about these ways.
- Eating Less Of Sugary Foods:
It is actually no surprise that this point makes it to this list. Eating an excess amount of sugar can spell immense trouble not just for your heart, but for your entire body. Eating foods with a lot of sugar content has been related to increased risks of obesity, diabetes as well as a sharp increase in the level of triglycerides. These can lead to major heart problems in the future. If you just can not give up your sugar and have an incurable sweet tooth, you can try to eat it after large intervals instead of all at once so that your body is not left reeling because of your excessive sugar intake.
- Reduction In Body Fat:
Obesity or a disproportionate amount of body fat has been historically associated with an increased risk of heart disease. A good way to find out if you are indeed overweight or not is calculating your body mass index or simply to just invest in a body fat analyser which is basically a device that measures the amount of bodily fat which you carry in proportion to your muscles. While it is good to try to lose weight and become healthier, it is important to note here that it should be done by working out and eating healthy food, instead of giving up eating altogether or resorting to unhealthy means of sudden weight loss.
- Reducing Amount Of Carbohydrates:
While carbohydrates form an important food group in a healthy diet, an excess amount of them in every meal can expedite the onset of heart disease very early on in life. While carbohydrates are necessary to provide the energy which is required by your body to function in a proper way and to accomplish your daily tasks well, it is important to moderate the amount of carbohydrates that you put on your plate every single day. Incorporating more organic fruits and leafy vegetables can help to plug the nutrition gap.
- Exercising On A Regular Basis:
Regular exercise has many amazing benefits on your body as well as your mind. Keeping your body active and moving on a regular basis can really do a lot in reducing your risk of getting afflicted with diseases related to the heart. Just to be clear here, by exercise we do not mean that you need to sweat out beyond your means in a gym every day, even a thirty minute walk around your block can prove to be extremely beneficial in maintaining a healthy heart in the long run. Doing a bout of cardio which gets your heart racing can keep you healthy for longer.
- Regular Monitoring And Check Ups:
While we suggest this activity for everyone once in a while, if you are indeed susceptible to heart disease it is even more important for you to make it a point to regularly check your blood pressure through a digital blood pressure monitor and other vitals. You should also periodically consult your doctor in the case of any discrepancy and schedule regular check ups after every few months. This can help to deduct any onset of the disease early on when the severity of it is mild enough that it can be managed effectively through regular medications instead of something as major as surgery if it gets serious.
- Eating Foods Rich In Omega 3:
Omega 3 has been proven to be amazing at getting your heart the right nutrients which it requires in order to keep it functioning in a healthy way in the long run. While there are many foods which are rich in Omega 3 such as fish, cod liver, walnuts etc, you may not always be able to incorporate these food items in your daily diet. For this very purpose, you can turn to certain Omega 3 Capsules which function as supplements to your diet in order to keep your entire cardiovascular system healthy and well for a long time.
- Limit Your Alcohol Intake:
Drinking an excess amount of alcohol or picking up chain smoking can spell extreme trouble for you, especially if you are more susceptible to suffering from heart diseases. While drinking alcohol once in a few weeks does not harm your body, if you make a habit of it, it can easily aggravate your heart disease without you even realising it before it gets too late. Restraint is important to exercise in such a case. On the other hand, indulging in smoking is a big no, not even occasionally if you wish to keep your heart and your lungs healthy and functioning for a long time.
Like we mentioned at the beginning of this article, while heart disease may not be entirely preventable, it can be delayed considerably and managed effectively through the points mentioned above. Do share this article with anyone who is more susceptible to suffering from heart disease. If you yourself fall into this category, do let us know if these tips were able to help you fight it.