The University of Maryland Medical Center (UMM) defines heart disease as any disorder that hinders the heart's ability to function normally. Most of these diseases have contributing risk factors; some of are uncontrollable, but most are. To prevent heart disease from occurring, you need to care for your heart and treat it right--this is done through diet and lifestyle changes.
Limit Your Fats
One of the most important steps you can take in reducing your risk of coronary artery disease, according to the Mayo Clinic, is to limit your intake of both saturated and trans fats. Doing this helps lower your blood cholesterol, which can cause a buildup of plaque in your arteries--this may result in a condition known as atherosclerosis and increase your risk of heart attack and stroke.
Saturated fats are found primarily in red meats, dairy and animal products, while trans fats are hiding in tasty pastries, chips and cookies. The Mayo Clinic states that saturated fats should comprise less than seven percent of your total daily calories, trans fats should comprise less than one percent and you should ingest no more than 300 mg of cholesterol per day. If you have high cholesterol, this number decreases to 200 mg.
Quit Smoking
Both the UMM and the Guardian.co.uk, an online newspaper founded in 1821, agree that quitting smoking is another important step you can take toward a healthy heart. Smokers are twice as likely to have a heart attack than their non-smoking counterparts, however from the moment you quit, your risk begins to decline.
Exercise Regularly
Elizabeth Schilling, CRNP with the Center for Preventative Cardiology Program at UMM, states that to prevent heart disease, you need to exercise one hour a day, seven days a week. The heart is a muscle and needs to be kept in shape for blood to pump effectively through the body.
Fruits And Vegetables
Not only are fruits and vegetables excellent sources of vitamins and minerals, they are high in fiber as the Mayo Clinic explains. In addition, they contain substances from the plants they originate from--substances that may help prevent cardiovascular disease. Rather than eating high-fat foods such as cheese and chips, reach for an apple or piece of celery instead.
Maintain a Healthy Weight
Excess fat and weight can increase your risk of developing coronary heart disease, states the guardian.co.uk. UMM supports this by stating that maintaining a healthy weight is one of the many prevention steps you can take to keep your heart healthy. Making small dietary changes, such as limiting your fat and cholesterol intake and eating more fruits and vegetables, are effective ways to start.
Consume More Whole-Grains
Whole-grains play an important role in regulating your heart health and blood pressure because of the fiber and nutrients they contain, according to the Mayo Clinic. To increase the amount of whole-grains you consume, simply substitute white bread for whole-grain, white rice for brown and whole-grain pasta for white pasta.
