WAYS TO PREVENT HEART DISEASE



A heart attack occurs when the flow of blood to the heart is blocked. The blockage is most often a buildup of fat, cholesterol and other substances, which form a plaque in the arteries that feed the heart (coronary arteries). Sometimes, a plaque can rupture and form a clot that blocks blood flow.


Food is the most important part of life and the one that should be controlled

HEART FRIENDLY FOOD TO EAT

· Lots of fruits and vegetables

· Nuts, beans, and legumes

· Whole grain

· Plant based oils (such as olive oils)

· Low fat dairy products

· Skinless poultry

· Lean meats

· Fish

Oily fish is best because it contains omega – 3 fatty acids that help to reduce cholesterol and promote vascular health.

Oily fish

· Salmon

· Mackerel

· Sardines

· Herring

· Pilchards

· Trout

· Sprat

FOODS THAT SHOULD AVOID

· Fast food

· Fried foods

· Canned foods (contains more sodium)

· Chips

· Candy

· Cookies and cakes

· Ice cream

· Red meat

· Alcohol

· Pizza, burgers and hotdogs

Saturated fats, which can raise your low density lipoproteins (LDL) or bad cholestrol and boost your chance of a heart attack or stroke.

Salt, which bumps up your blood pressure and makes your heart work harder.

Soda drinkers have more added sugar tend to gain more weight and are more likely to be obese and have type 2 diabetes, high blood pressure and heart disease.



Exercise

Aerobic exercise

At least 30 minutes a day

At least 5 days in a week


Improves circulation which results in lowered blood pressure and heart rate, also it helps your cardiac output.

Example: running, swimming, cycling, playing tennis.

Strength work

At least two consecutive days per week

It can help reduce fat and create leans muscle mass.

Example: pushups and squats

Stretching, flexibility and balance

Everyday

Before and after other exercises.

Enables you to stay flexible and free from joint pain cramping and other muscular issue

Work out stages

Warm up: Gradually preparing the body for more strenuous workout.

Conditioning phase: A period during a workout that develops cardiorespiratory endurance or strength and muscular endurance

Cool down: the tapering off stage of a workout.


STRESS



· Eat healthily and keep a balanced diet.

· Get some restful sleep.

· Don’t be too hard on yourself.

· Be aware of smoking and drinking alcohol.

· Give time to hobbies.


LOVE

Love help to recover if you do develop heart disease. The goal is that gaining peace through love, which decreases stress and anxiety in life and benefits your heart.

During stress, your body release high amounts of stress hormones (adrenaline)

Adrenaline increases heart rate and elevates your blood pressure. Blood pressure can damage your arteries by making them less elastic which decreases the flow of blood and hence oxygen to your heart leads to heart disease.

Studies have shown physical intimacy, such as holding hands or hugging from your loved ones can reduce stress hormones.

Good relationship keeps happier and healthier.





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