The major causes of coronary heart disease are unhealthy diet, stress, and a sedentary lifestyle. When you eat too many fatty foods and don't get enough exercise, the arteries in your heart begin to clog with fatty deposits. Over time, these deposits can lead to major restriction of heart arteries, which leads to heart attacks. Learning how to prevent heart disease now can go a long way in preventing this from happening to you.
Fortunately, there are ways to prevent heart disease by making some easy changes in your diet and everyday routine. It may be a struggle at first to make these changes, but the benefits for your long-term health far outweigh any temporary unpleasantness you may experience.
Eat Healthy Fish and Oils
It's already known that a diet that contains fish and vegetable oil is good for your overall general health. Now you can add one more reason, these foods can help prevent heart disease.
You may be surprised to learn that including lots of fish and vegetable oils in your diet can reduce your risk of heart disease by as much as 10 times. Be sure to make sensible choices when choosing which fish you consume. Monitor mercury levels in each type of fish to make sure you are not adversely affected.
Go for a Walk in the Early Morning or Evening
Believe it or not, going for a walk during certain times of the day can actually increase your risk of heart disease!
If you happen to live in a large city with high pollution, avoid going outside for a walk during peak pollution times - between 12pm and 4pm. Pollution is not only bad for your lungs, but it can actually inflame the blood vessels in your heart. Inflammation of heart blood vessels is a leading cause of heart disease.
Get Enough Sleep
Many people don't get enough sleep at night. This not only leads to lower energy levels, but sleep deprivation can also increase your risk for heart disease by a whopping 40%!
Lack of sleep really stresses out your body's nervous system, and we already know that stress is a high risk factor in heart disease. Try to make sure you get at least 6 to 8 hours of sleep each night. If this is not possible, then simply taking a short nap during the day will reduce your risk factor by 45%, so start getting some decent shut eye.
Chase the Blues Away
It's no fun being depressed for many reasons, and studies show that depression can lead to hypertension, artery inflammation and abnormal heart rhythms. There are several natural treatments for depression that you can use to chase away the blues. Anything that makes you laugh a lot is one way. However, if you can't shake the blues on your own, go and speak with your doctor about antidepressants.
Reduce High Blood Sugar
There are some people who just can't get enough candy and sweets. Many of us love sweets, but unfortunately overindulging in them can increase your risk for heart disease by fivefold!
You've got to make a commitment to cut down on eating sugary goodies like pies, cakes, cookies and yes, your favorite soda. This simple dietary change can lower your risk by up to 43% in just six months.
Stay Clear of Cigarette Smoke
The more we learn about secondhand cigarette smoke, the clearer it becomes that breathing in these smelly vapors is extremely bad for your health. You can reduce your risk of getting heart disease by 60% when you stay away from secondhand smoke.
Banish Belly Fat
Even if you are not extremely overweight, but just have a little "jiggle in the middle", you should not think for one moment that you are safe from health risks. Studies show that belly fat can lead to high levels of cholesterol in the body. High levels of cholesterol leads to heart disease. Now you have a great incentive to finally lose that extra tummy fat. You'll look great and keep your heart healthy too.
By: Nikki LeRoi
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