4 Drug-Free Strategies To Protect The Heart

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There are many ways to help prevent heart disease in addition to leading a healthy lifestyle. Heart disease is the leading cause of death but it cannot be a cause of your life. Here are five strategies to protect the heart from heart disease.

1. Smoking Or Consuming Tobacco

Smoking or other tobacco products are one of the most important risks for developing heart complications. Smoking of any kind is not safe for the heart. Medical research has shown that any type of tobacco product, including non-smoking tobacco and low-tar or low-nicotine cigarettes, is very risky, as well as second-hand smoke. Tobacco smoke contains more than 4,800 chemicals that are dangerous and harmful to the heart and body.

Chemicals hit the blood vessels and cause them to narrow, leading to heart attacks. The arteries make the bones harder when the arteries are narrower, which raises blood pressure and heart rate.

Carbon monoxide in cigarette smoke. It replaces oxygen in the bloodstream resulting in high blood pressure. Birth control pills are smoked and birth control pills have a higher risk of heart attack or stroke than women. At age 35, the risk for smokers is increasing.

2. Regular Physical Activity

Regular activity reduces the risk of fatal heart disease. Combining activity with a healthy diet further reduces the risk. Physical activity helps control weight which also reduces the risk of heart disease by avoiding obesity. Physical activity reduces the risk of other health problems such as high blood pressure, high cholesterol, and diabetes as well as reducing stress levels.

Health guidelines recommend that the amount of physical activity adults do at least four times a week is 30-60 minutes. Walking is one of the easiest ways to incorporate daily physical activity to help reduce your risk of heart disease.

3. Take A Healthy Diet

Eating a healthy diet helps reduce the risk of heart disease. Fresh fruits and vegetables, whole grains, and low dairy products protect the heart by limiting fat in the diet. Learning to eat a healthy diet is more about eating a variety of foods than eating a variety of foods.

Omega-3 fatty acids help prevent heart disease and low blood pressure. Some fish are a natural source of omega 3 which is great for the body and heart. It is found in flaxseed oil, walnut oil, soybean oil, and canola oil. Reduce alcohol intake to reduce risks.

4. Maintain A Healthy Weight

Maintain a healthy weight including body mass index or BMI within a healthy range. BMI rates over 25 are considered unhealthy and increase the chances of heart disease and other health-related problems. When using the BMI chart, keep in mind that fat gives you more time to lose weight so you will have a higher rate of muscle mass.

Get regular health screenings for high blood pressure and cholesterol. These can cause severe damage to the heart and cause heart disease. Blood pressure should not be more than 120/80 mm Hg from mercury and cholesterol should be between 130.

If you want to survive heart disease, the resistance stops. One of the best ways to learn how to live a healthy life is to fight heart disease.


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