It has been observed that the heart disease is becoming a major cause of death. The good news for you is that the eighty percent of heart disease can be prevented. Some of the important factors that contribute to heart disease which are beyond a person’s ability to change include genes, age, air pollution. But there are several factors that you can control to protect your heart, hence such factors are called as modifiable risk factors. These modifiable risk factors are the key factors for many of the heart disease. By adopting simple steps into your lifestyle, you can protect your heart.
· Exercise often
Doing exercise regularly can reduce your risk of getting heart disease. Try to work out for 30 to 60 minutes
· Keep your blood pressure, cholesterol, and blood sugar under control
Physical activity can help to reduce your chance of developing the factors such as high blood pressure; high cholesterol; and diabetes.
· Maintain a healthy weight
Doing exercise helps you to control weight. Decreasing your weight to about five to ten percent can help to reduce your blood pressure; diabetes and also blood cholesterol level.
· Don’t smoke or use tobacco
These contribute the major factor for developing the heart disease. The toxic chemicals present in tobacco leads to atherosclerosis, which in turn leads to heart attack. The carbon monoxide present in cigarette replaces the oxygen content in your body causing an increase in blood pressure and heart rate. This will cause your heart to work hard to supply adequate oxygen to your body. Smoking increases the chance of developing blood clots.
· Eat healthfully
To protect your heart, your diet must be rich in vegetables; fruits and whole grains. Including fruits and vegetables in your diet not only prevent heart disease but also may prevent cancer and moderate diabetes too. Including certain fishes rich in omega three fatty acids in your diet decreases the chance of getting heart attacks. Healthy fats from plant-based sources, such as avocado, nuts, olives and olive oil, reduce the bad type of cholesterol. Try to reduce the usage of foods rich in saturated fats namely red meals; the diary products; coconut and palm oils.
· Get enough quality sleep
