How To Combat Cardio-Vascular Disease

Lifestyle changes, stressful working environments, sedentary jobs and unhealthy eating habits have all increased the incidence of heart disease and heart attack. In India one third of deaths are caused due to heart attacks.

This is a worrying trend as more and more people from different age groups are succumbing to it. While heart attacks can be treated with quick medical intervention, preventing one is probably your best bit. Here are some tips to have a healthy heart and prevent a heart attack.

Eat Right To Combat Cardio Vascular Disease

Healthy eating begins at home. The food you eat on a day to day basis can have a lasting impact on the health of your heart. Avoid fatty, sugary and oily foods especially if you have a history of heart disease in the family.

The biggest culprits are trans-fats which raise the bad cholesterol in your body. These are found in ghee laden sweets, cookies, cakes and pastries.

Consume poly-unsaturated fats like omega 3 fatty acids in the form of nuts and fatty fish like mackerel. These allow the build up of HDL cholesterol which is good for your heart. Do have a tea spoon of flax seed in your diet. This too is high on omega3 fatty acids.

The Correct Oil

Choose your cooking oil wisely. Use oils that are high on monounsaturated fats like canola oil, groundnut oil and olive oil. These help to raise the levels of good cholesterol in the body.

Exercise To Combat Cardio Vascular Disease

Exercise is crucial to maintain heart health. It helps to get rid of excess fat from the body and also lowers your blood cholesterol levels. The best thing to do is to take a brisk walk 5-6 times a day in order to burn sufficient calories and keep your heart pumping. It also helps to reduce stress and blood pressure.

Control Body Weight

Your body mass index is one of the main factors that indicate your vulnerability to a heart attack. Depending on your age and height consult a suitable chart to know what your ideal weight is and stick to that.

Relaxation To Combat Cardio Vascular Disease

Stress is a silent killer. More and more people are dying today because of high levels of stress. Ban stress from your life by keeping a healthy personal life and work balance. Deal with emotional upheavals calmly and rationally. Talk to a therapist of needed. Indulge in hobbies and activities that give you happiness. Take some time out for yourself.

Control Your Blood Pressure

Make sure that your blood pressure levels are optimal. High levels of blood pressure put a lot of stress and strain on your heart to pump blood and this can lead to a heart attack. Take your BP medications on time, reduce your salt intake and exercise regularly.

Quit Smoking To Combat Cardio Vascular Disease

Smoking is one of the other risk factors that make it easy for you to have a heart attack. Smoking speeds the deposition of artery clogging plaque and also reduces the good cholesterol in your body.

Say No To Sugary Foods

This is especially true for diabetics. The only way to protect our heart health is to keep a tight control on your sugar intake. Diabetics are also prone to heart attacks because of the high levels of blood sugar in their bodies.

Genetics

You need to be all the more careful especially if you have a history of heart disease in the family. A genetic link can put you at greater risk for a heart attack. In such cases it is important to regularly monitor yourself, eat healthy and exercise regularly.

Regular Check ups

People these days live in a constant state of utopia thinking that nothing will happen to them. A lot of elderly are also averse to the idea of getting regular check-ups done. It is important to not be lazy, lethargic and take your health for granted. Get yourself tested as often as possible in order to protect yourself from heart disease.

Photo Credit: ahealthyheart.net