Tuesday 01/16/2018

mybesthealthportal.net : The leading source for health, fitness, weight loss, nutrition and anti aging health and wellness information


9 Tips to DRAMATICALLY Lower Your Risks for Heart Disease Today

Rate this item
(0 votes)

Reducing Your Risk of Heart Disease

heart health2Worldwide, coronary heart disease kills more than 7 million people each year. Reduce your chances of getting heart disease with these nine tips: 

  • Exercise. You already know that physical activity is good for you. But you may not realize just how good it is for you.  Normal 0 false false false EN-US X-NONE X-NONE MicrosoftInternetExplorer4 A Harvard University study showed that women who walked at a 3-mph or faster pace at least 3 hours a week reduced their risk of heart disease by 40%. Another study in men found that those who walked less than 1/4 mile a day had twice the heart disease risk of those who walked at least 11/2 miles a day. Other studies show that regularly participating in moderately vigorous physical activity can reduce your risk of fatal heart disease by nearly a 25%. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater. Regular physical activity helps prevent heart disease by increasing blood flow to your heart and strengthening your heart's contractions so that your heart pumps more blood with less effort. Physical activity also helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as Normal 0 false false false EN-US X-NONE X-NONE MicrosoftInternetExplorer4 high blood pressure, high cholesterol, Normal 0 false false false EN-US X-NONE X-NONE diabetes and stress all factors in heart disease. Federal guidelines recommend that you get at least 30 to 60 minutes of moderately intense physical activity most days of the week. However, even shorter amounts offer heart benefits. You don't have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration.
  • Reduce Stress. Chronic stress may raise the level of homocysteine, an amino acid that may increase the risk of heart disease in men and women. Of course, you can't totally eliminate stress from your life, but adding exercise and relaxation techniques into your lifr can help cope with those stresses. In addition, you can lower your homocysteine levels with at least 400 micrograms (mcg) of folic acid daily from your diet or a supplement. Good sources of this B vitamin include fortified cereals, orange juice, green leafy vegetables, and beans.
  • Know your blood pressure. Your heart moves blood through your body. If it is hard for your heart to do this, your heart works harder, and your blood pressure will rise. People with Normal 0 false false false EN-US X-NONE X-NONE MicrosoftInternetExplorer4 high blood pressure, often have no symptoms, so have your blood pressure checked every 1 to 2 years. If you have high blood pressure, your doctor may suggest you make some lifestyle changes, such as eating less salt (DASH Eating Plan) and exercising more. Your doctor may also prescribe medicine to help lower your blood pressure.
  • Don't smoke. When it comes to heart disease prevention, no amount of smoking is safe. Tobacco smoke contains more than 4,800 chemicals. Many of these can damage your heart and blood vessels, making them more vulnerable to narrowing of the arteries (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack In addition, the nicotine in cigarette smoke makes your heart work harder by constricting blood vessels and increasing your heart rate and blood pressure. Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure by forcing your heart to work harder to supply enough oxygen. If you smoke, try to quit. If you're having trouble quitting, there are products and programs that can help: Nicotine patches and gums, Support groups, Programs to help you stop smoking, Hypnosis.
  • Get tested for diabetes. People with diabetes have high blood glucose (often called blood sugar). People with high blood sugar often have no symptoms, so have your blood sugar checked regularly. Having diabetes raises your chances of getting heart disease. If you have diabetes, your doctor will decide if you need diabetes pills or insulin shots. Your doctor can also help you make a healthy eating and exercise plan.
  • Get your cholesterol and triglyceride levels tested. High blood cholesterol can clog your arteries and keep your heart from getting the blood it needs. This can cause a heart attack. Triglycerides are a form of fat in your blood stream. High levels of triglycerides are linked to heart disease in some people. People with high blood cholesterol or high blood triglycerides often have no symptoms, so have your blood cholesterol and triglyceride levels checked regularly. If your cholesterol or triglyceride levels are high, talk to your doctor about what you can do to lower them. You may be able to lower your cholesterol and triglyceride levels by eating better and exercising more. Your doctor may prescribe medication to help lower your cholesterol.
  • Eat a heart-healthy diet. Consistently eating a diet rich in fruits, vegetables, whole grains and low-fat dairy products can help protect your heart. Legumes, low-fat sources of protein and certain types of fish also can reduce your risk of heart disease. A heart healthy diet also includes limiting saturated, polyunsaturated, monounsaturated and trans fat. Saturated fat and trans fat increase the risk of coronary artery disease by raising blood cholesterol levels. Major sources of saturated fat include beef, butter, cheese, milk, and coconut and palm oils. Sources of trans fat include deep-fried fast foods, bakery products, packaged snack foods, margarines and crackers. Heart-healthy eating isn't all about cutting back, though. A heart healthy diet includes generous servings of fruits and vegetables, and includes adding good fats to the diet, such as Omega-3 fatty acids, a type of polyunsaturated fat. Studies show that adding Omega-3 fatty acids to the diet may decrease your risk of heart attack, protect against irregular heartbeats and lower blood pressure. Omega-3 fatty acids can be increased through diet by eating more fish, walnuts, flaxseed oil, and green leafy vegetables. Following a heart-healthy diet also means drinking alcohol only in moderation — no more than two drinks a day for men, one a day for women.  Resveratrol, a compound present in grapes and red wine, reduces the number of fat cells and reduces the risk for obesity, and heart disease.
  • Maintain a healthy weight. Being overweight raises your risk for heart disease. Calculate your Body Mass Index (BMI) to see if you are at a healthy weight. Eat a healthy diet and exercise at a moderate intensity for at least 30 minutes most days of the week. Start by adding more fruits, vegetables, and whole grains to your diet. Take a brisk walk on your lunch break or take the stairs instead of the elevator.
  • Consume an aspirin a day. Aspirin helps thin the blood, allowing for better supply to the heart. 
  • Drink a glass of red wine. Resveratrol, a compound present in grapes and red wine, reduces the number of fat cells and reduces the risk for obesity, and heart disease.
  • Consume an aspirin a day. Aspirin helps thin the blood, allowing for better supply to the heart.
  • Eat five to ten servings of fruits and vegetables daily and eat more peas, beans, and nuts.
  • Eat lean protein such as skinless poultry, fish, and lean cuts of red meat. Cuts of lean protein do not clog arteries leading to several heart conditions.
  • Lose weight if you're overweight. Extra weight increases risk for heart disease. Your doctor can advise you about the best ways to lose weight.
  • Avoid trans-fats and limit intake of saturated fats. This means avoiding fried foods, hard margarine, commercial baked goods, and most packaged and processed snack foods, high fat dairy and processed meats such as bacon, sausage, and deli meats.
  • Limit high glycemic foods.  Increased blood sugar levels stimulate the pancreas to release insulin. Chronically high insulin levels are believed to cause weight gain as well as atherosclerosis of the arteries.
  • Control your blood sugar if you have diabetes.
  • Control your blood pressure if you have hypertension. Hypertension, or high blood pressure, can lead to heart disease.
  • Increase intake of omega-3 fatty acids.  Omega-3 fatty acids can be increased through diet by eating more fish, walnuts, flaxseed oil, and green leafy vegetables. An example of meeting the recommended intake of omega-3 fats is to eat 2 salmon portions a week or 1 gram of omega-3-fatty acid supplement daily.
Last modified on Friday, 11 October 2013 01:15
Login to post comments




Most Viewed Articles

Most Recent Comments

Stock Market

An error occured during parsing XML data. Please try again.

Facebook Fans


Nutrition Tools

nutrition tools
Our nutrition tools include free food management systems, meal calculators and a search tool that provides nutrient and calorie content of 7,146 different foods.

Weight Loss Tools

Our weight loss tools and calculators can give you the edge you need to can help you reach your weight loss goals and maintain your weight . They are free to and easy to use.

Metabolic Tools

Use our free metabolic tools and calculators to determine your ideal body weight, your target heart rate, BMI, BMR and more.

Health Tools

Our health tools and health calculators can help you reach your goals and control your health, nutrition and more. It's easy and free to get started.
External links are provided for reference purposes. The World News II is not responsible for the content of external Internet sites. Template Design © Joomla Templates | GavickPro. All rights reserved.

Use of this web site constitutes acceptance of the MyBestHealthPortal.com Terms of Service and Privacy Policy. The information on this site is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. Placement of product information or advertisements does not constitute and endorsement of the products of services described. MyBestHealthPortal.com is a registered trademark of the Behar Health Network.

Login or Register

Facebook user?

You can use your Facebook account to sign into our site.

Log in with Facebook



User Registration
or Cancel