Risk of heart disease-8 measures can reduce

The risk of heart disease is seen increasing rapidly all over the world, even young people are becoming victims of it. Health experts say that disturbances in lifestyle and diet are the main causes of this dangerous disease, for which all people need to be constantly careful.

Researchers said that the way high blood pressure and cholesterol problems are being seen in people under the age of 20, is dangerous and causes the risk of heart disease.

Irregularities in diet like excess sodium items, and the habit of consuming excessive amounts of oily food can also increase the challenges for heart health. It is important to adopt a healthy lifestyle to reduce the risk of heart disease and heart attack. By adopting some habits and measures, you can reduce the risk of heart disease or attack by 70%.

Heart disease one of the leading causes of death

Health experts say every 37 seconds a person in the United States dies of heart disease. Every year about 650,000 people die from it. The number has been increasing day by day. What is even more shocking than these numbers is that in most cases this disease is largely preventable. By adopting measures to keep the heart healthy, it can be protected from major danger.

Let us know what things are important to keep in mind for this.

Eating a healthy diet

Every day you should eat fresh vegetables, fruits, and whole grains. They are rich in antioxidants, fiber, and vitamins, which promote heart health. Fish (such as salmon and mackerel), flax seeds, and walnuts contain omega-3 fatty acids, which reduce inflammation in the body by controlling cholesterol. Consuming these things is very beneficial for the heart.

Exercise regularly

At least 30 minutes of physical activity a day, such as walking, swimming or bicycling, helps strengthen the heart muscle. All these exercises can reduce the risk of heart disease.

Avoid smoking and alcohol

Smoking is one of the biggest risk factors for heart attack. At the same time, excessive consumption of alcohol can increase blood pressure and triglyceride levels. It is important to maintain complete distance from both these habits.

Control blood pressure and cholesterol

To keep your heart healthy, get your blood pressure and cholesterol levels checked regularly and follow your doctor’s advice to keep them under control. Excessive consumption of salt can cause high blood pressure, which increases the risk of heart disease or attack. Keep the amount of salt in your diet low.

Manage stress

Stress management techniques like yoga and meditation can help improve mental health. The risk of heart disease can also be reduced by reducing stress.

Keep your weight under control

Take measures to control weight with the help of a balanced diet and regular exercise. Studies show that people suffering from stress and anxiety are at higher risk of heart problems. Regular physical activity is very beneficial for you.

Control diabetes

Like blood pressure and cholesterol, keeping blood sugar levels under control is also essential to keep the heart healthy. Monitor your blood sugar level regularly and follow the doctor’s advice. The heart attack risk is also being reduced by keeping the diabetes controlled.

Keep drinking plenty of water

Drinking an adequate amount of water throughout the day keeps blood flow smooth and reduces pressure on the heart. Per day you should take eight glasses of water to drink. To keep the heart healthy, it is very important to keep the body hydrated.

Foods prevent the risk of heart attack

There are many causes of death worldwide and heart disease are one of them. Because of these, lakhs of people lose their lives every year. Among these also, cases of heart attack are seen the most. Whatever you eat is directly connected to the health of your heart. Therefore, to avoid heart attack, it is most important to take care of your diet, especially if you do less physical activity. Let us know which foods should be included in the diet to reduce the risk of heart disease or heart attack.

Green leafy vegetables

Leafy vegetables like spinach and kale are rich in Vitamin K, which keeps the arteries healthy. Additionally, they contain nitrates, which help in controlling blood pressure. Keeping the arteries healthy improves blood flow and controlling blood pressure is important to avoid heart diseases.

Walnut

Walnuts are rich in healthy fats, which help in reducing cholesterol. Eating it daily reduces the problem of blocked arteries, which reduces the risk of heart disease and stroke.

Avocado

Healthy fats are found in avocados, which reduce cholesterol and prevent arteries from getting blocked. Also, potassium is found in them, which helps in controlling blood pressure. Not only this, eating it also helps in reducing weight, which is beneficial for the heart.

Fatty fish

Omega-3 fatty acids are found in large quantities in fish like salmon and mackerel, which help in reducing cholesterol. Omega-3 fatty acids are healthy fats, which keep the arteries flexible and also reduce blockage and prevent the risk of heart disease.

Berries

Anti-oxidants are found in berries, which help in keeping the arteries healthy. These reduce inflammation caused by oxidative stress, thereby controlling blood pressure and minimizing damage to the arteries. Therefore, eating berries provides great benefits to your health.

Seeds

Chia seeds, flax seeds, and sunflower seeds are rich in antioxidants, fiber, and omega-3 fatty acids. Eating these reduces cholesterol, controls blood pressure, and also reduces weight. For these reasons, it is very helpful in preventing the risk of heart disease.

Disclaimer

All the articles published in “Health Alpha” are prepared based on various sources like doctors, the internet, experts, and books. The facts and information mentioned in the article have been checked and verified by Health Alpha.

All instructions have been followed while preparing this article. The related article has been prepared to increase the information and awareness of the reader. Health Alpha does not make any claims nor take any responsibility regarding the information and information provided in the article.

For more information about the related diseases mentioned in the above article, consult your doctor and do not take any medicine without medical advice.

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