We’re always looking for ways to prevent heart disease, especially if we have a family history of it. Unfortunately, it’s a leading cause of death in many countries and a significant cause of mental or physical disabilities.
Various risk factors increase the chances of getting heart disease. While some are uncontrollable, such as genetics, you can reduce the other risk factors for better health. From a healthy diet with appropriate supplements from brands like douglas labs, down to regular exercise and quitting vices, here are the tips to prevent heart disease.
- Avoid Smoking
As much as possible, you must quit smoking and using tobacco if you do. Even if you don’t smoke, avoid secondhand smoking.
Cigarette smoke would increase heart rate and blood pressure since the heart will need to work even harder to supply oxygen to the brain and body. Furthermore, tobacco contains chemicals that can negatively affect the heart and blood vessels. When you quit, the risk of heart disease begins dropping immediately, so it’s time to stop the habit NOW!
- Start Exercising
Consistent and daily physical activity lowers the risk of heart disease as it controls our weight and reduces any other risk of developing conditions that hurt the heart.
If you aren’t active, you can slowly work your way up and go for low-intensity exercises, starting with a slow walk around the neighborhood. But generally, it’s best that you go for at least 150 minutes of moderate exercise, 75 minutes of vigorous exercise, and two strength-training sessions weekly.
For those who have schedule conflicts, that’s fine! You don’t need to meet the guidelines precisely, but you should squeeze in as much movement as you can. Do household chores such as gardening, walking your dog, using the stairs, and more. These small actions lead to beneficial results, though it’s best to add in a few workouts a week to reap the health benefits.
- Have a Heart-Healthy Diet
You are what you eat, which is why a heart-healthy diet can keep you out of harm’s way. Not only can a good diet keep you away from heart disease, but it can also vastly improve your cholesterol levels, blood pressure and lessen your risk of diabetes type 2.
Begin eating more fruits and vegetables, lean meats, whole grains, and low-fat food. Avoid alcohol, processed food, and anything with added salt, sugar, and trans-fat. It’s best to go for whole foods with all the vitamins and nutrients our bodies need to stay healthy for the long run.
And if you can’t meet your vitamin and mineral needs for the day, you can ask your doctor about taking supplements. There are reputable brands like douglas laboratories that sell a variety of supplements to benefit the heart, among other parts of the mind and body. You can get these from stores like Supplement First but check with your doctor regarding what vitamins to take.
Wrapping It Up
Follow these tips to stay happy and healthy with fewer chances of contracting diseases that can affect your quality of life in the long run.