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Steps to Follow to Prevent Heart Disease

January 12, 2018 in: heart disease prevention,

It is true that heart diseases are the most common cause of deaths worldwide. But like any other disease, one shouldn’t accept it their fate to die from it. There are many practices and habits, which, if we choose to live by, can prevent a heart attack or stroke. One may say it can’t be prevented since it runs in the family genes; this shouldn’t be the only excuse one gives.

There are many tips to lessen the chances (if not completely eliminate them), of developing heart diseases. This article will discuss some of these in detail.

1.Quit Smoking

Nearly 20% to 40% of deaths caused by coronary heart diseases each year can be prevented if we just quit smoking. Smoking doubles the chances of an individual to developing heart disease, especially experiencing a heart stroke which leads to a sudden and painful death.

Alternatively, the good news is that if one gives up smoking, it reduces his/her chances of not only developing a heart disease but also increasing their lifespan to up 10 years.

2.Check Your Blood Pressure

Though it doesn’t have any symptoms, research shows that those who have high blood pressure levels are more likely to suffer a heart attack than those who don’t. A well-maintained blood pressure also contributes to keeping the kidneys healthy and prevent cognitive decline as we age. Statistics from American heart association reveals that more than 30% of Americans live with high blood pressure and aren’t even aware of it.


The next step involves getting off the couch and indulging in a moderate to a hardcore exercise regime. Regular exercise has been associated with strengthening the heart by increasing the levels of the good cholesterol in the body that help keep arteries and veins from getting blocked. Multiple research studies propose engaging in 30 minutes of moderate to high-intensity exercise daily to keep blood pressure normal and not gain excess weight –another contributor to heart diseases.

4.Monitor Cholesterol

Too much cholesterol contributes to plaque build around the heart and arteries that root from it. Ideally, a person should try to keep their cholesterol levels below 200 ml/dL. Anything above that is worrisome and life-threatening.

5.Eat Healthy

One must try to limit the intake of saturated fats or foods that are high in sodium. At the same time, a strict count on sugars should also be practised at all of these build the unhealthy fat in the body and around the heart which results in blocked arteries and veins and fluctuations in heart rate.

We must try to eat more fruits, vegetables and whole grains instead as they keep the blood pressure maintained and cholesterol levels low –the two things that we already discussed above.

6.Sleep Well

Sleep deprivation leads to obesity high blood pressure and diabetes as proven by years of research. All of these also increase the chances of developing a heart condition. Thus, adolescents, adults and seniors –all should follow a fixed sleeping schedule even on the weekends to lower their chances of heart problems.

7.Stress Management

Finally, research also links stress and heart diseases. Too much stress can raise our blood pressure levels, and therefore, trigger a heart attack. One must try to manage stress at all times and consider counselling if it starts to affect the quality of life.

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