7 Tips to Prevent Heart Diseases
We all know that heart diseases are the leading cause of death. Here in this article we are going to give you several tips to reduce the risk of heart diseases and improve your health.
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People who smoke are more than twice as likely to have a heart attack as nonsmokers. If you are one of them and you want to protect yourself and improve the quality of your life the first thing you should do is quit smoking.
Improve your cholesterol levels
Your cholesterol levels are extremely important when it comes to heart diseases. They may be the main reason of cardiovascular disorders and in some cases of death. To lower your cholesterol levels you should eat a diet low in cholesterol, saturated fat, and refined sugar and high in fiber.
Maintain tight control over glucose
When you control your glucose levels you will protect yourself from diabetes and heart disorders. Shoot for an A1C reading of less than 7%.
Control your blood pressure
We all know that the blood pressure also affects our heart heath. 140/ 80 mmHg is the recommended level of blood pressure.
Be physically active
You must work up at least 2 ½ hours of modern-intensity aerobic physical activity every week of 1 hour and 15 minutes of vigorous intensity aerobic physical activity. In this way you will improve your circulation, your cardiovascular functions and defend yourself from numerous of diseases.
Choose a healthy diet
We all should consume plenty of fruits and vegetables, fiber-rich whole grains, fish, nuts, legumes and seeds. To protect our heart it is needed to avoid consummation of saturated fat, trans fat and sodium. What we eat is extremely important for our health and that is why we must carefully choose our meals.
Limit Alcohol Intake
Experts claim that our intake of alcohol should be equal to one alcohol drink a day. You can drink one glass of wine daily and in this way maintain your cardiovascular health.