Cardiovascular disease remains a major global health issue that raises concerns among experts. Heart attacks and strokes are considered the leading causes of death worldwide. New research has found that more than half of US adults are unaware that heart disease is the leading cause of death in their country. According to health experts, there are 7 simple ways you can reduce your risk of cardiovascular diseases. Let’s take a look.
Eat heart-healthy foods
Many delicious foods are directly linked to better heart health. In general, a diet rich in whole grains, fruits, vegetables, lean protein and healthy fats from nuts, seeds, fish and oils promotes heart health. If you don’t have access to fresh fruits and vegetables, frozen and canned vegetables work just as well (but watch the salt content when eating canned foods).
Taking a daily walk
Decades of research show that cardiovascular exercise is the first line of defence against heart disease. Walking is a simple, easy way to get exercise, and you can do it almost anywhere outdoors or indoors on a treadmill. Studies show that walking can help prevent the risk of heart disease, even though it’s less intense than other forms of endurance exercise, like hiking, jogging or biking.
Avoid junk foods
Some foods are directly linked to heart disease. To reduce your risk of heart disease, avoid foods high in fat and sugar, such as potato chips and store-bought desserts. Highly processed foods, including most fast foods, processed meats and packaged snacks also contain heart-damaging ingredients.
Quit smoking
It’s now common knowledge that smoking is simply bad for your health. Your heart is no exception. According to the Food and Drug Administration, cigarette smoking is a leading cause of cardiovascular disease, including heart attacks and strokes.
Limit alcohol consumption
It doesn’t mean that you can’t enjoy your favourite cocktail or a cold beer on a special day, but it is important to know the consequences of excessive drinking, which is bad for your body in general.
Prioritise sleep
If there were a magic bullet, it would probably be sleep, followed closely by exercise. Scientists have identified lack of sleep as a risk factor for heart disease because there is an inverse relationship between sleep duration and cardiovascular disease: It seems the less sleep you get, the higher your risk of cardiovascular events.
Regular checkups
Regular checkups are important to detect heart problems early. A regular cholesterol test, EKG and other tests can let you know the risk of serious heart problems in advance.
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