Heart disease may be one of the leading causes of death for women as well as men, but that does not mean it cannot be prevented. You may not have control over hereditary factors that cause heart disease but there are other heart-healthy steps you could take.
Don’t smoke
If you smoke, give it up. If you don’t smoke, don’t start now. Tobacco contains over 4,800 chemicals, some of which cause damage to you r blood vessels and heart, which ultimately leads to atherosclerosis or narrowing of the arteries. It also increases your blood pressure and heart rate, which ultimately increases the chances of getting heart disease. The good news is you risk of heart disease decreases dramatically as soon as you quit smoking.
Maintain a healthy weight
The excess weight that you put on can cause diabetes, high cholesterol and high blood pressure, all of which ultimately increase your chances of getting heart disease. If you are overweight, every little weight you lose is good for your heart.
Eat Healthy
A diet rich in vegetables, fruits, certain types of fish, legumes, low-fat dairy products and whole grains is good for the heart. Reduce the amount of fat you consume, especially tans fat and saturated fat. They raise the level of cholesterol in the blood, which leads to an increased risk of heart disease. Eating healthy is not about dieting. It’s about making the right choices in the foods you eat. Drink alcohol in moderation- the recommended limit for men is two drinks a day and for women it is one drink a day.
Get regular check-ups
High cholesterol and high blood pressure can cause damage to your heart. Adults should get a blood-pressure check-up done at least once in two years and a cholesterol check once in five years. This way steps can be taken before the condition gets out of control. Children need to go for these screenings too, especially if there is a family history of heart disease.
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