Prevention of Heart Disease: 3 Tips

There are a variety of factors that come together that can help prevent heart disease. While your genes may play a factor to a certain degree, you cannot disregard lifestyle. The three factors outline below can have a major impact on the prevention of heart disease:

First, eat a heart healthy diet. Eating a diet rich in fruits and vegetables is extremely important; you should shoot for 5-10 servings a day. You can also protect your heart by making sure your diet is balanced with whole grains, low fat dairy, legumes and other low fat protein sources. Fish are also a good food to add to your diet as the Omega-3 fatty acids can lower your blood pressure, prevent irregular heartbeats, and reduce your risk for a heart attack. You should avoid saturated and trans fat that can be found in beef, butter, and deep-fried fast food. Also, drink alcohol in moderation.

Second, add physical activity to your daily routine. 30 minutes of moderately vigorous activity 4-5 times a week can reduce your risk of heart disease by a quarter. Exercise can strengthen the heart contractions, increase the blood flow to your heart, and reduce your blood pressure. Even short amounts of exercise added into your daily activities can aid in the prevention of heart disease: you can take the stairs at work, park farther away in parking lots, and make an effort to walk you dog an extra block.

Third, maintain a healthy weight. If you are able to incorporate the above two points into your lifestyle, then moving toward a healthy weight and staying at it will greatly decrease your chances of developing heart disease. Check your BMI or Body Mass Index to see where you are and where you should be. Your BMI is the ratio that is important rather than your actual weight on the scale. Also, talk to your doctor.

The prevention of heart disease can be greatly aided by these above points. It is a conscious choice you have to make everyday, yet, once you educate yourself and create healthy habits, you will be leading the healthy life you deserve!