10 Ways to Lower Your Risk for Heart Disease
1. Don't smoke. - Results from the narrowing of blood vessels which leads to the lack of oxygen supply to the heart. Smoking is a major culprit in this blood vessel narrowing and considered the major avoidable cause of cardiovascular disease. Within a few months of cessation, risks for heart disease were observed to have dramatically lowered.
2. Maintain a healthy weight. - Sedentary lifestyles and obesity has increased prevalence over the past decade. About 33% of adult women are obese while 60% of both women and men have no physical activity.
3. Lower your cholesterol. - Build-up of cholesterol rich fat causes narrowing or blockage in your artery walls, making you a candidate for these. Aim for an overall cholesterol level below 200 mg/dL.
4. No to trans fat. - This means cutting down on margarine and butter. There is still an ongoing debate on the purpose of fatty acids such as mono- and polyunsaturated acids, including marine omega 3 acids.
5. No to saturated fat. Yes to fiber and produce. - A diet low on fat and rich in fruits and vegetables packed with vitamins and fiber reduce your risk for cardiovascular disease and even have a protective effect against coronary heart disease.
6. Exercise - Studies show that even moderate intensity exercise, done regularly, is related to a significant decrease in heart disease risk. Exercise along with a healthy weight-maintaining diet, also reduces insulin resistance in diabetic people.
7. Alcohol only in moderation. - Although a glass of wine is said to be good for the heart, moderate intake in alcohol all together results in a lower risk for heart problems.
8. Extra dose of vitamins. - Vitamin E, B6 and iron have significant roles in cardiovascular disease prevention. Aside from the vitamins you get from a healthy diet, loading up on vitamins in capsule form can be beneficial.
9. Herbs and Supplements. - Herbs like ginkgo, bilberry, turmeric and even kitchen staples like garlic and onions are said to fight these disease.
10. Stress management - Poorly managed stress may have adverse effects on your ticker. Relaxation techniques like meditation, yoga and even a good book can prevent heart disease.