SEVEN BASIC WAYS TO PREVENT HEART DEASESES
Diet plays a critical role in heart health. A heart-healthy diet helps reduce bad cholesterol (LDL), regulate blood pressure lowers blood pressure which reduces the risk of heart diseases , reduces cholesterol which can clog arteries and lead to heart diseases ,prevents blood clots which can cause heart attacks and stroke , keeps arteries healthy which reduces the risk of heart diseases , and lastly it maintains healthy weight which reduces the risk of heart diseases , so foods like are good for the heart .
- Leafy greens like spinach and kale, they help to lower blood pressure which reduces the risk of heart diseases , reduces the cholesterol which can clog arteries and lead to hear diseases, prevents blood clots which can cause heart attacks and strokes , and lastly they keep arteries healthy which reduces the risk of heart diseases which are rich in nitrates that help manage blood pressure
- Fruits, like berries, citrus fruits like orange and lemons they are rich in antioxidants which protects heart damage , lowers blood pressure ,reduces the cholesterol. prevents blood clots and they help in keeping arteries healthy
- Whole grains, like brown rice and oats, that l cholesterol which reduces the risk of heart diseases, reduces blood pressure which reduces heart diseases; prevents blood clots; improve arterial function. and they help with weight management
- Healthy fats from avocados, olive oil, and nuts, which increase good cholesterol , reduces inflammation which can damage arteries , improves blood lipid , and lastly they help in supporting the heart
staying active involves moving your body (doing physical activity like walking , running , swimming or dancing ), exercising regularly , and avoiding sitting so being physically active its important to the heart were by it
- Lowering blood pressure by strengthening the heart muscles , increasing blood flow, and reducing vascular resistance which makes it easier for blood to flow through the vessels .
- Reducing stress hormones by reducing cortisol levels that might increase heart strain.
- Helping with weight management by burning calories and increasing metabolism which help in in providing energy for heart , and producing ATP production which is essential for heart functioning
3. Maintain a Healthy Weight:
Being overweight or obese can lead to conditions like high blood pressure which damages the heart and blood vessels , , diabetes, high cholesterol and atherosclerosis whereby plaque are built in the arteries which increases the risk of heart attack all of which strain the heart. so to control your weight you need to
4. Quit Smoking
Smoking is one of the leading causes of heart disease. Cigarettes contain harmful chemicals that:
- Damage blood vessel walls narrowing and hardening them and by reducing the blood flow to the heart and brain causing inflammation and plaque buildup.
- Reduce oxygen levels in the blood, by damaging lung tissues , reducing oxygen caring capacity , and by increasing carbon monoxide levels and by increasing inflammation which damages blood vessels
- Raise blood pressure and clotting risk, this is due to the extras strain on the heart which leads to cardiac overload which results into heart failure
5. Limit Alcohol Consumption
Excessive alcohol intake can increase triglyceride levels which increases the risk of heart attack , blood pressure and cardiac overload damages heart muscles , reduces heart function , disrupts heart rhythm , and lastly it increases the risk of heart attack
- Women should limit themselves to one drink per day, while men should have no more than two drinks per day.
- seek professional help on how to limit in alcohol
6 . Get enough sleep
Sleep is crucial for heart health, so people to sleep it very crucial were it helps to regulate and reducing inflammation (which is linked to to an increase heart diseases), lower blood pressure( by reducing the risk of hypertensin and reducing cardiac load ),improves blood vessel function by (by allowing blood vessels to relax and reducing vascular which makes it easier for blood to flow through the vessels) reduces inflammation n, improves glucose regulation
7. Schedule Regular Health Check-Up
Routine check-ups can identify potential risk factors like high blood pressure which increases( cardiac workload , damages blood vessels , and heart attack and stroke) , cholesterol which cause heart attack and stroke , plaque build up which leads to arteries becoming narrowed and hardened , and helps to prevents diabetes were by early Early detection enables timely intervention and treatment.
- Discuss family history with your doctor to understand your personal risk.
- Follow up with regular screenings as recommended by your healthcare provider.
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