You CAN Reduce Your Risk of Heart Disease. Here’s How.
Heart disease is all-too-common today in many countries. But did you know that you can take steps to keep your heart healthy – even if your family has a history of heart problems?
A healthy lifestyle is a great way to avoid heart disease. Read on for my top 3 tips to reduce your risk – and feel the benefits of a healthy cardiovascular system!
Enjoy a Heart Healthy Diet
Wild-caught salmon, sardines and tuna are rich in omega-3 fatty acids. Garlic keeps your blood vessels from clogging up, allowing your blood to flow properly. Brown rice, black beans and kidney beans, oatmeal and other high-fiber foods regulate a healthy cardiovascular system, and lower your chances of suffering a heart attack and developing heart disease.
Almonds, kale, oranges and an occasional glass of red wine all offer heart healthy benefits. Avoid processed foods, sugar and white flour. Don’t consume diet drinks and low-fat or fat-free foods – they are heavily processed, plus the natural goodness is taken out and replaced with artificial additives. Get more plant-based foods into your diet, and your risk of mild or significant heart problems and afflictions is dramatically lowered.
If you enjoy alcohol, the occasional beer, a glass of wine or other alcoholic drink is absolutely fine. But when you overdo it, you can cause short- and long-term damage to your heart muscles, suffer unhealthy weight gain and raise your risks of having a heart attack. Enjoy 1 or 2 alcoholic drinks 2 or 3 times a week.
Related:- The 6 best heart healthy foods
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Exercise Frequently, But Not Too Much
New research shows that strenuous exercise of more than 3 hours a week can actually have a negative health impact.
The American Heart Association, Mayo Clinic and other respected global health institutions recommend 30 minute sessions of moderate to intense physical activity no more than 5 times a week. This includes exercises as simple as taking a brisk walk or jog, cutting your grass with a push mower, enjoying Pilates or Yoga or some simple bodyweight exercises.
Stop Smoking Today
If you smoke, of course it’s bad for your health. But did you know-
- Just 20 minutes after your last cigarette, your heart rate begins to return to normal.
- Only 2 hours after you quit, your blood pressure and heart rate have returned to naturally healthy levels.
- And only 12 hours after quitting, your blood oxygen levels are normal once again.
The negative effects of smoking on your heart and lungs are well known. Stop smoking now and you will begin to experience the heart healthy benefits of kicking the habit in as little as 20 minutes.
You definitely want to avoid heart disease – it’s horrible! These lifestyle changes will help you avoid disease, and also avoid medication. They’re all safe – and green and eco-friendly too. Small changes add up, so start making some changes today, and feel the benefits!
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