Heart disease is a leading cause of death worldwide but can be prevented by maintaining a healthy lifestyle including:
- 1. Avoid Smoking and Tobacco
Smoking is the biggest cause of heart disease and one of the biggest triggers. There are over 400 chemicals in cigarettes that can damage the heart and blood vessels which ultimately can lead to heart attack or disease. Blood pressure is also negatively impacted by the carbon monoxide in cigarette smoke.
Ideally, the perfect amount of smoke is none but if it is entirely unavoidable. This means that less smoke is a greater risk. Smokeless tobacco or other alternatives such as lower nicotine options are better and avoiding secondhand smoke is ideal. Your risk is significantly lowered the minute you quit smoking.
- 2. Thirty Minutes of Exercise
Daily exercise is one of the best ways to reduce heart disease. It only takes 30 minutes a day to maintain a healthy heart. The payoff increases even more when exercise is combined with other factors as well. Physical activity is a way to help maintain an overall healthy lifestyle and reduce other heart conditions and health conditions. Moderate exercise for 150 minutes a week is deemed to be the healthy standard and the health benefits are increased as the level and frequency of exercise increase. Laundry, stairs, walks and daily activities that would not always be considered exercise help and count as well.
Healthy diet, following a standard food guide. The Mediterranean diet is a prime example of a healthy diet that will help reach a substantial amount of fruits and vegetables, nutrients and protein. Whole grains, fruits, vegetables, and protein are the key to healthy and happy bodies. Sugars and fats should be avoided, especially trans fats. Fish has heart benefits and should be consumed twice a week and alcohol should be consumed minimally. The key is moderation.