Thursday, 14 April 2016

6 Steps to Prevent Heart Disease



The rate of Heart disease in the world which leads to death is alarming. This challenges everyone to keep their heart healthy. Although heart disease is common within older people but there are so many ways to keep our heart healthy and prevent heart disease, Here are some few steps to prevent heart disease-



1.Stop Alcohol Consumption
Irrespective of age, people should stop the consumption of alcohol. I am yet to find a Doctor that prescribes alcohol as a treatment of any ailment. Rather, alcohol seem to be among the top killers in our society most especially here in Nigeria where you find adulterated alcoholic drinks whereby people mix ethanol and other dangerous chemicals and sell to their unsuspecting customers. These chemicals affects the hearts and other body system.

2.Stop Smoking
Tobacco is one of the biggest contributors to getting heart (or cardiovascular) disease. The chemicals in tobacco have a strong damaging effect on the heart and the blood vessels, and can cause narrowing of the arteries known as “Atherosclerosis” leading to a heart attack. The smoke from increases the heart rate and blood pressure, and the heart has to work harder to pump enough oxygen to our body. If you stop smoking, the health condition of your heart will greatly improve. You are also advised to stay away from people smoking because you tend to inhale the fumes from the smoked cigarette thereby giving you equal or more side effect than the smoker.

3.Eat Protein, Vegetables, Whole Grains and fruit
It is vital to eat a balanced diet composing of vitamins, vegetables, protein, whole grains and fruits; as this usually helps to prevent heart disease. Increase your intake of beans, consume a good quantity of low-fat foods that are rich in protein, fishes like salmon, tuna and sardines are ideal for a good heart and helps to prevent heart diseases.

4. Avoid Saturated Fats 
Consumption of a large amount of Saturated fats can increase the risk of a heart disease. Consume lower quantities of the following: Diary products, Palm oil, Coconut oil, Red meat as well as foods having a concentrated trans fats like fast foods, packaged foods, margarine and bakery products. Olives, nuts, avocadoes are extremely good for the heart, it helps to reduce high cholesterol. Dieticians recommend having 5 to 10 servings of vegetables and fruits to our diet to prevent heart diseases.

5. Start Sporting activity
It is advised that you engage yourself in any sporting activity(ies) because in the process of moving the body constantly and regularly, you tend to burn the fats from the body and also keeps the heart busy pumping oxygenated blood which is required for more strength. These activity(ies) keeps the heart healthy and sound.

6.Get Enough Sleep
Sleeping daily for fewer hours than the recommended 7 to 9 hours of sleep for adults can increase the risk of high blood pressure, heart disease, obesity, depression, and diabetes. A good way to know if you are getting sufficient sleep is when you feel refreshed, waking up from your bed. However, if you feel so weak and tired, after waking up, it’s a sign that you need more sleep.

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