You can help protect yourself against heart disease by adhering to a healthful diet and a healthful lifestyle. Learning about diet and lifestyle for heart health gives you the knowledge you need to maintain your heart and increase your chances of living longer.
Reduce Stress
According to the National Heart, Lung and Blood Institute, several studies show that heart disease has some link to stress. Heart attacks brought on by emotional upheaval are common. Get involved in a stress management program if you suffer from stress. Practice meditation, get a massage, or have a reflexology session if stress is wearing you down. All of these practices will help you to relax and handle stress better.
Foods to Eat
Choose foods that will protect the health of your heart and avoid foods that are known to contribute to heart problems. Keep your intake of saturated fats and trans fats to a minimum, and eat meats that have a low fat content. If the meat you choose to eat has fat on it, trim the fat. Eat fish that has omega-3 fatty acids in it to help increase good cholesterol and bring down harmful triglycerides. Consume fat-free or low-fat dairy foods. Do not eat foods that contain hydrogenated oils, and do not eat shortening or solid margarine. Keep your cholesterol intake under 300mg a day. According to the United States Army Medical Department, a high cholesterol level heightens your chances of having a heart attack. Eat more fiber, such as whole grains, fruits and vegetables to keep your cholesterol level down. Stay away from foods that contain sugar to avoid weight gain that can contribute to heart problems.
Remain Physically Active
Keep moving to help prevent heart disease. Strive to do 30 minutes of some form of moderate activity on as many days of the week as you can. Increase physical activity if you need to lose weight, but consult with your doctor before doing so. Also talk to your doctor about the amount of exercise you should do if you have an existing heart problem. If it is advisable for you to exercise, perform physical activities you enjoy doing. Include household chores such as mowing the lawn and house cleaning as physical exercise. Take advantage of opportunities that involve more physical exercise. Walk to places you need to get to if they are within walking distance and always use stairs instead of elevators.
Eliminate Tobacco
Stop using tobacco if you smoke. When you smoke, you increase your risk for high blood pressure. High blood pressure can result in cardiovascular disease.
References
- U.S. Army Medical Department: cholesterol and Your Heart
- National Heart, Lung and Blood Institute: The Healthy Heart Handbook for Women
- National Center for Complementary and Alternative Medicine: Meditation: An Introduction
- United States Department of Agriculture: Why is it important to eat grains, especially whole grains?
