Large numbers of people die due to heart diseases every year and it is also the number one cause of death in US for men as well as women. There are various forms of heart diseases and the most common among them is Coronary Heart Disease which can cause heart attack where the flow of the blood to the heart is blocked.
There are various reasons that cause heart disease like high blood pressure, poor nutrition, family history, high cholesterol and many others. Though inherent causes of the disease like age, heredity and sex cannot be changed but there are many lifestyle changes that can considerably reduce the risk of heart disease.
Lifestyle Changes to Reduce Risk of Heart Diseases
1. Stop Use of Tobacco
No matter whatever type of tobacco or form you are taking, just quit it. The chemicals present in the tobacco cause damage to the blood vessels which further leads to narrowing of the arteries and thus heart attack. Smoking is one of the most common forms of consuming tobacco and it adversely affects health by increasing blood pressure, blood clotting, difficulty in exercising and others. Thus it can be concluded that risks of cardiovascular diseases decreases if you do not smoke or quit smoking.
2. Taking Healthy and Nutritious Diet
Healthy diet is one of the major factors that can decrease the risks of heart diseases. The daily diet that we take have direct affect on various health issues like diabetes, heart attack, cholesterol, blood sugar and others. Thus a nutritious and healthy diet will definitely keep these diseases at bay. Go for a balanced diet rich in minerals, vitamins, fibers and other needed nutrients. Include lots of fruits, vegetables and whole grain food. Being flexitarian and vegetarian also reduces the risk of cardiovascular diseases. Avoid food with trans fat like fried foods, packed snacks, bakery products and others.
3. Exercise Regularly
Getting time for exercise while juggling between home and office tasks is really difficult but importance of regular exercise cannot be ignored. Exercising is not only good for heart but for overall health as well. Regular exercise for 30-40 minutes a day keeps control on your blood pressure levels, blood sugar levels and weight which in turn reduces risks of heart diseases. You can do brisk walking, cycling, aerobics or any other form of exercise you like.
4. Control Stress
Stress is considered to be one of the biggest enemies of heart and overall health. If you are stressed then it would adversely affect your blood pressure, sugar levels, weight and other health factors which in turn increase the risk of heart diseases. Thus try to control and reduce stress by having enough sleep, meditation, breathing exercise and yoga.
5. Limit the Consumption of Alcohol
Taking too much alcohol has direct relation with increased risks of heart diseases. Consuming too much quantity leads to increased blood pressure, obesity and other issues that further causes stroke and heart attack. On the other hand it has been found that people taking alcohol in moderate quantity has less risk of heart diseases as compared to the non drinkers.
Besides the above given there are many other lifestyle changes like reducing cholesterol, maintaining healthy weight and managing diabetes that can help to reduce the risks of various cardio vascular diseases.