There are quite a few things that you can do to prevent heart diseases. Although you have no control over factors like age and family history, there are many preventive measures that could be taken to reduce controllable risk factors.
Exercise at least 30 minutes every day
Regular exercise is one of the most efficient ways of lowering your risk of heart diseases. Cardiovascular workouts improve circulation, strengthen your heart and prevent a number of heart diseases. Performing cardiovascular exercises like brisk walking, running, cycling, swimming, etc. for at least thirty minutes every day will certainly improve your heart health.
Tobacco is one of the main reasons behind the development of heart issues. It can cause great harm to your heart and blood vessels. Smoking cigarettes might also lead to arteriosclerosis, which can eventually result in heart attacks. Nicotine present in cigarette smoke causes narrowing of blood vessels, makes your heart work harder, and increases blood pressure.
Maintain a healthy weight
Excess weight increases your risk of having heart problems, high cholesterol, diabetes, and high blood pressure. Analyzing your body mass index (BMI) is a good way of knowing about your excess weight. BMI takes your height and weight into consideration so as to determine the healthy weight for your circumference.
Eat a healthy diet
A diet that is healthy for your heart must be low in cholesterol, salt and fat and high in fruits, vegetables, whole grains, and low-fat dairy products. Avoiding saturated fats and trans fats is important as they increase your risk of coronary artery disease by causing a rise in the cholesterol levels. Eat foods that contain high amounts of omega-3 fatty acids as they reduce your risk of irregular heartbeats, high blood pressure, and heart attack.
Have regular checkups
High blood pressure and high cholesterol levels can cause harm to the blood vessels and heart. The problem with both these health issues is that they don’t produce any early symptoms, which makes it very difficult to identify their existence. Having regular checkups is recommended to keep a track of the numbers.