Five Steps to Prevent Heart Disease
Are you steadily gaining weight as you eat more than you
can burn off? On top of that, do you hate exercise and feel
stress at work? If your answer is yes to either question,
your risk of getting heart disease is two to four times higher
than a normal healthy person. For the sake of your heart and
well being, you need to take action quickly to reduce the
risk.
Here are five steps that you can take to reduce your risk
of heart attack or stroke.
1. Assess your risk level. If you have a family member with
cardiovascular risk, your risk of getting heart disease will
be higher. If you are a diabetic, your risk is also higher
as high blood sugar levels are frequently associated with
narrowing of blood vessels. If you are 40 or older, your risk
will also increase considerably. The same goes for smokers.
A cigarette a day has a dramatic reduction in your cardiovascular
health in the long run.
2. Make positive changes to your diet. Your diet has a huge
impact on your cardiovascular health. Limit your intake of
foods with high calories or high sugar content. Reduce your
intake of salt to less than six grams a day. At the same time,
you should consume a variety of whole grain products, vegetables
and fruits. You should also drink more water to flush toxins
from your body.
3. Start an exercise program. If your lifestyle is primarily
sedentary, your cardiovascular health is unlikely to be in
optimum. You should engage in some form of physical activity
for at least 30 minutes three to four times a week. Activities
such as brisk walking, slow jogging, cycling and inline skating
are very beneficial to your heart. Swimming is another excellent
choice as it is a low impact exercise that works on your whole
body and can do wonders for your heart.
4. Develop healthy stress relief habits. Stress is a major
contributor to heart disease as it increases your blood pressure.
There are many people who are stressed out without realizing
it. Take time off each day to engage in activities that relax
your mind and body. This can be listening to classical music,
yoga workout or meditation. In fact, it can be as simple as
reading a book you love. It is advisable to engage in stress
relief activities on a daily basis.
5. Take note of these warning symptoms. The burning sensation
in your chest may be an indication of an impending heart attack.
Other symptoms include shortness of breath, tightness in the
neck, jaw and chest area. Consult a doctor before these symptoms
get worse.
Heart disease is a major cause of death in many developed
countries. You can help to reduce the risk by following a
healthy diet and regular exercise routine. Learning more about
the various heart disease symptoms and other prevention methods
can also help you to win the battle against heart diseases.
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Author: Eric Choong
Please visit my website at: http://www.health-beauty-care.com
(You are granted the right to reprint this article but the
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