8 Strategies of Reducing Your Risk of Heart Disease
Heart disease is the number one killer of men and women in the United States. This health problem is the result of the narrowing of the arteries which supply the heart with blood, vital nutrients and life-giving oxygen.
Heart Condition You Should Be Aware Of
The most common of heart problems is called coronary artery disease. This health problem can be traced to a condition known as atherosclerosis. Basically, this means that there is a build-up of plaques or cholesterol-rich fatty acids on your inner arterial walls.
If not checked, this fatty build ups will accumulate over time. As a result, the inner diameter of your coronary arteries will get smaller. This will restrict the flow of oxygenated blood to the heart. Terrible results may ensue if the narrowing of these arteries will continue.
You Can Stop It Now
If you are suffering from heart problems due to the narrowing of your coronary arteries, you need to do something now, or suffer grave results. Thankfully, there are many ways you can attack this problem. Here are some of the most effective strategies that can reduce your risk of heart disease.
1. Watch your cholesterol level
You need to start eating healthy. Avoid eating meals that are high on cholesterol. High blood cholesterol is one of the major reasons for the development of coronary heart disease. Your goal should be to lower your cholesterol intake. The safest cholesterol level is under 200 mg/dL, LDL cholesterol level below 130 mg/dL, and HDL level above 35 mg/dL.
2. Exercise regularly
There are many studies which prove that even a moderate degree of regular exercise can substantially reduce the risk of cardiovascular disease. This is the reason why there are several federal exercise guidelines that came out in 1995 which encourage the performance of moderately intense physical activity several days a week. Engaging in regular physical exercises in a gym like Curves or Bally Total Fitness will not only be good for your heart, but will also help you maintain your ideal body weight.
3. Quit Smoking
Smoking greatly increases your risk of developing coronary artery disease. It is the leading preventable cause of heart problems in women. More than 50% of heart attacks among women of middle-age are attributed to cigarette smoking. But if you will stop smoking now, the risk of developing coronary artery disease will dramatically decline in a matter of a few months. Your risk level will be the same as that of a person who have never smoked in 3 to 5 years.
4. Watch your weight
Obesity, particularly abdominal adiposity, can increase your chances of developing heart disease. This condition is a considerable risk factor especially among women. Thankfully, this condition is also highly preventable. You just need to follow a diet regimen that will not cause you to store up unwanted fats.
5. Eat a healthy Diet
A healthy diet is characterized by less saturated fats and more fiber. You should start eating more fruits and vegetables. Whole grains are a regular feature of healthy diets, so include whole wheat bread, or brown (un-milled) rice in your meals.
Green leafy vegetables and fruits are proven to reduce the risk of coronary heart disease. They are also rich in vitamin C which is good in building up your resistance to common ailments. Some have even practiced the vegetarian way of eating and reversed their heart diseases.
6. Practice proven stress management techniques
Stress is a major contributor to the development of heart disease. Excessive stress is linked with a higher incidence of cardiac events. Cynical distrust has also been associated with the development of carotid artery disease.
Stress-management techniques such as breathing exercises, yoga, meditation and similar stress relieving practices can be applied successfully to alleviate the stress that you are experiencing at any time. Many have proven the effectiveness of these methods in reducing their stress levels, and thus also reduce their risks of heart diseases.
7. Consume alcohol moderately
Excessive drinking of alcohol is proven to contribute to the higher incidences of cardiac events because it raises blood pressure. On the other hand, moderate intake of alcohol results in the reduction of cardiovascular diseases.
8. Take vitamin supplements designed to reduce the risk of heart disease
There are certain vitamin supplements that are associated with the prevention of heart disease. For instance, anti-oxidant vitamin supplements, such as vitamin E are believed to be effective in preventing cardiovascular diseases.
The B vitamins, particularly B12 and folic acid are also effective in reducing your risk of developing heart disease because it will bring down your high levels of homocysteine to normal, even without using any prescription medication.
There are other effective ways of reducing your risk of getting heart disease. But if you apply even one of the 8 strategies describes above, you will already be on your way to licking your heart disease.
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