There are various ways to safeguard your health and blood vessels. Avoiding tobacco is highly recommended.
Smoking is one of the biggest heart disease risk factors you can control. The AHA, NHLBI, and CDC advise smokers to quit.
It can greatly improve heart and general wellness. Other lifestyle modifications, such as nutrition, exercise, and mental health, can also enhance heart health.
1. Control obesity
The Journal of the American College of Cardiology links abdominal fat to high blood pressure and risky lipids. If you have belly fat, you may need to change your lifestyle. Consuming less calories and managing portions can make a major difference.
2. Eat fibre.
The Mayo Clinic recommends a diet high in soluble fibre to lower LDL, or “bad cholesterol.” Beans, oats, barley, apples, pears, and avocados contain soluble fibre.
3. Eat breakfast.
The morning meal is crucial. A healthy diet and weight can be maintained by eating breakfast every day. Choose these for a heart-healthy meal:
Eat whole grains like oatmeal, whole-grain cereals or whole-wheat toast, lean protein like turkey bacon or nuts/peanut butter and fruits/vegetables.
4. Eat fish
A diet high in omega-3s can also prevent heart disease. Omega-3 fatty acids are abundant in salmon, tuna, sardines, and herring.
Fish should be eaten twice a week, says AHATrusted Source. Mercury and other toxins in fish may worry you, but most people find its heart-health advantages exceed the risks.
5. Eat nuts
Almonds, walnuts, pecans, and other tree nuts include protein, fibre, and heart-healthy lipids. They reduce cardiovascular disease risk when eaten.
Serving size should be small, says AHATrusted Source. Nuts are nutritious yet high in calories.
6. Consume less salt.
The New England Journal of Medicine found that reducing the U.S. population's salt intake to half a teaspoon a day will considerably reduce coronary heart disease cases.
The authors believe salt is a major cause of growing US healthcare expenses. Restaurant and processed dishes are very salty.
Consider eating less of your favourite fast food. High blood pressure or heart failure? Try Dash, a salt alternative.
7. Drink tea
Brewing green or black tea requires no magic. According to the AHATrusted Source, consuming one to three cups of tea daily may reduce heart disease risk. It lowers angina and heart attack rates.
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