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Lifestyle Changes to Prevent Cardiovascular Disease
Cardiovascular disease is one of the top reasons of death worldwide. It causes about 17.9 million deaths each year. However, cardiovascular disease is preventable through simple lifestyle changes. You can reduce the risk of CVD if you adopt healthier habits. We have brought you the best lifestyle changes so check this out to prevent cardiovascular disease.
Regular physical activity is the best savior for your heart. It helps control your weight along with reducing the risk of heart disease, high blood pressure, high cholesterol, and type 2 diabetes. Those who are beginners can start mini workouts and gradually build up. For example, you can start with 30 minutes of brisk walking every day. Additionally, you can increase this duration up to 150 minutes after some days. You can do 75 minutes of more vigorous activities like running if your body allows.
Once you get used to your daily physical activity routine, you should try to add strength training sessions at least twice a week. Note that even short bursts of activity like gardening, climbing stairs, or walking the dog can make a huge difference. Every moment counts, so try to stay active whenever you can.
Your heart health shows what you eat. You should try to include vegetables, fruits, whole greens, beans, lean meats, fish, and healthy fats like olive oil and especially avocado in your diet. These food items will support your heart. Plus, they will lower the risk of high blood pressure, cholesterol issues, and diabetes. The most important thing is to limit foods high in salt, sugar, and unhealthy fats.
Additionally, you should avoid red meat, processed foods, and high sugar contained drinks as much as you can. If you are someone who loves fast food, chips, and baked foods, then you should say NO to them! This is because such foods contain trans fat which is extremely harmful for the heart. Similarly, food with saturated fats is also unhealthy.
Chronic stress takes a toll on your heart. When you are stressed, your body releases hormones that raise your heart rate and blood pressure. This can lead to lasting damage over time. Therefore, you should find healthy ways to manage stress like deep breathing, meditation, or yoga.
Besides, you can also enjoy your hobby which helps you feel relaxed. Some people go for physical activity or spend time with loved ones to reduce stress and anxiety. If this works for you, you can do that as well. The main thing is to figure out your stressors and work on them.
Smoking and alcohol consumption are the worst things you can give to your heart. A person who is addicted to smoking or drinking liquor is more prone to heart disease than those who do not have these addictions. These unhealthy habits damages, blood vessels, raises blood pressure, and lowers good cholesterol. Sometimes, too much alcohol can lead to stroke. Tobacco is also dangerous for your body as it has harmful chemicals. No matter how long you have been smoking or drinking, you can start seeing results as soon as you quit.
It can be tough at first to make these changes, but every small effort makes a difference. You can start with one or two habits and build from there. Everyone should try to prevent heart disease not just to live longer but to feel healthier and more energetic.