While some factors that can lead to heart diseases, such as genetics, cannot be naturally controlled, there are plenty of lifestyle choices that can significantly reduce the risk of developing any type of heart disease. In this article, renowned cardiologist Dr. John Strobeck will discuss some of the simplest and most effective ways to prevent common heart diseases.
Always Strive To Eat A Heart-Healthy Meal
A heart-friendly meal consists of fruits, vegetables, healthy fats, lean proteins, and whole grains. For fruits and vegetables, aim for at least five servings of fruits and vegetables per day since they are high in vitamins, minerals, and antioxidants that help protect the heart.
For whole grains, choose whole grains like brown rice, whole wheat bread, and quinoa over refined grains, as they contain more fiber and nutrients. For lean proteins, choose lean proteins like chicken, fish, and legumes, all of which have been shown to reduce the risks of heart disease.
You may also include healthy fats in your meals, such as those found in avocados, nuts, and olive oil. But remember that you should cut back on foods high in saturated fats, trans fats, and cholesterol like red meat, processed foods, and fried foods.
You Must Exert Effort To Get Regular Exercise
To achieve a day of regular exercise, you should aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. Physical activities such as walking, swimming, cycling, and dancing, as well as strength training exercises, can also help improve heart health.
You Should Maintain A Healthy Weight For Your Height And Age
Maintaining a healthy weight can help prevent high blood pressure, high cholesterol, and diabetes, all of which are big-time risk factors for heart disease. So to achieve and maintain a healthy weight, combine a balanced diet with regular physical activity. If necessary, you may seek the help of a nutritionist or a personal trainer to create a personalized weight loss plan.
Don’t Smoke, Or Quit Smoking Now
Smoking is a big risk factor for heart disease because the chemicals in tobacco smoke can seriously damage blood vessels and reduce the amount of oxygen in the blood, increasing the risk of having a heart attack. It’s therefore recommended to not smoke at all – but if you smoke, quitting is the best thing you can do for your heart health.
You Should Effectively Limit Your Alcohol Intake
Excessive alcohol consumption can greatly increase blood pressure, which can then contribute to heart disease. This is why you should drink alcohol in moderation, which usually means no more than two drinks per day for men and no more than one drink per day for women.
Make Sure To Manage Your Stress At All Times
Chronic stress can negatively impact any adult’s heart health by increasing his or her blood pressure and causing cardiac inflammation. For that, Dr. John Strobeck recommends that you must find healthy ways to manage stress, such as practicing relaxation, engaging in your favorite hobbies, or seeking support from your friends and family.
Don’t Forget To Get Your Regular Cardiologic Checkups
And lastly, regular heart checkups and screenings can help detect early signs of any heart disease and allow for timely medical intervention. You should visit your doctor regularly and discuss your heart health, including blood pressure, and cholesterol levels.