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.
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.
Five Steps to Prevent Heart Disease
