D iet, sleep and fitness – this is how simple it is to begin right now to strengthen and protect your heart.

Of course there are a few other issues, but you really can prevent heart disease by following a heart-healthy lifestyle.

It is known that heart disease is a killer. It is one of the leading causes of death around the world. And although you lack the power to change some risk factors, like family history, gender or age — there are some key heart disease prevention steps you can take.

If you are healthy at present, you can avoid heart problems in the future by adopting a healthy lifestyle today. Here are four heart disease prevention tips to get you started.

Eat a Heart-healthy Diet

Eating a healthy diet can reduce your risk of heart disease.

A diet that is rich in fruits, vegetables and whole grains and that is low-fat can help protect your heart. Beans, other low-fat sources of protein and certain types of fish also can reduce your risk of heart disease.

You know that being overweight can increase your risk of heart disease, so stick to a well-balanced diet low in fat and high in fruit and vegetables, combined with plenty of physical activity.

Look after your blood pressure. To maintain a healthy blood pressure, stop using salt at the table and try adding less to your cooking, or cut it out completely. You’ll soon get used to it.

Eat oily fish twice a week if you can. Fish like sardines, tuna and salmon are good source of omega-3 fats, which can help protect against heart disease.

Alcohol can be fattening. Did you know that if you added three or four brandy and cokes to your usual daily diet, you could put on nearly 2kg over four weeks? Cut out or reduce your alcohol intake.

Don’t Smoke or use Tobacco

Smoking or using tobacco of any kind is one of the biggest risk factors for developing heart disease. There are chemicals in tobacco that can damage your heart and blood vessels. This can lead to narrowing of the arteries, called Atherosclerosis, which can lead to a heart attack.

Stop Smoking today. It is known to be one of the main causes of coronary heart disease. Did you know, a year after giving up, your risk of a heart attack falls to about half that of a smoker?

Exercise for 30 Minutes a Day

If you can do 30 minutes of some form of exercise at least five days a week, you will be much healthier, and you can reduce your risk of fatal heart disease. Fit it in where you can, such as by cycling or walking to work. Take the stairs instead of the lift. Walk to the shop instead of using the bus or a car. You don’t have to make major lifestyle changes to include 30 minutes of exercise a day.

Control your Stress Levels

Stress is a killer. People under stress tend to drink more, smoke more and often binge eat. If you’re feeling under pressure, clear your mind with a walk. It will help put your ideas in order and reduce tension.

We all need to protect our hearts and work towards a healthy heart that will last a lifetime.

 

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