3 Ways To Lower Your Heart Disease Risk

Heart disease (or cardiovascular disease) is a condition that involves blocked or narrowed blood vessels that provide oxygen-rich blood to the heart. This often causes symptoms like angina (chest pain), shortness of breath, and fatigue. It also exposes the individual to other risks like stroke, high blood pressure, and other heart conditions that have to do with the impairment of the heart’s muscle, valves or rhythm. Everyone is open to the risk of heart disease, and even children are no longer exempted, as recent studies have shown an increase in child obesity (which is also a major risk factor of heart disease). There are several ways to lower the risk of getting this disease, and below are some of them.

1. Quit smoking

Smoking is an addiction to some, and although they derive pleasure from it, their hearts are in danger because of it. Smokers are twice as likely to have a heart attack as compared to non-smokers, which increases your death risk. To quit smoking, you can start by making a list of how smoking interests you and how you feel when you smoke, then go ahead and make another list of why you find it difficult to quit. After making those lists, set a date you’d like to quit finally, and write down your reasons for quitting. With this, you have your mind prepared, then resist the urge to buy more cartons of cigarettes, and keep recording your rise and fall of cigarette consumption until you are finally over it.

2. Exercise

Being physically active is a great way to reduce your risk of many health defects, including heart conditions. You can sacrifice at least 30 minutes everyday to workout and improve your lung capacity and the health of your heart. Engage in cardio exercises like walking, jogging, running, cycling and so on. You can also do breathing exercises that will help increase circulation and reduce the pressure on your heart. Avoid a sedentary lifestyle. If you realize that you’ve been sitting for too long, get up and take a walk. Just make sure that you are active.

3. Eat a heart-healthy diet

Your diet plays a major role in your health. Try to avoid foods that are rich in saturated fats and cholesterol, as it will only increase your chances of getting plaques to fill the blood vessels that carries blood to your heart. Eat more fiber rich foods like fruits, vegetables, legumes, nuts, and so on. Eat fish like salmon or tuna, as they contain omega-3 fatty acids that are great for the heart. Also, ensure that you drink enough water to help boost your metabolism and keep you hydrated.

Improve the health of your heart and save yourself the risk of any heart condition.

image courtesy of: paidclinicaltrials.org, webmd.com, combiboilersleeds.com, exercise4weightloss.com,  swimming.org.

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