nutrition and healthy living

Prevention of Heart Diseases. Diet and Cardiovascular Disease

By Aaron Simpson 12 August, 2023 2 mins read

Heart diseases are the leading cause and effect of death in the United States as well as around the globe. These conditions are responsible for 16.7 million deaths annually. However, there are steps you can take to improve your health and lower your risk.

One of the best ways for heart disease prevention is to get active. Regular moderate-intensity exercise can make your heart work harder and keep it stronger. You can either do some jogging at your home or join a gym. You should always consult your doctor before you begin a new exercise program.

It is vital to get a good nights sleep. Your body needs seven to eight hours each night to function properly. You are more likely to develop clogged veins if your blood pressure is high. You can also improve your cardiovascular health by quitting smoking. Smoking increases the chances of your heart becoming damaged. There are a variety of alternatives to nicotine including sheesha, hookah and tobacco.

A diet that is high in fruits and vegetables is a good way to protect your heart. At least six to eight of these foods are recommended daily. They contain all the vitamins and minerals your body needs. It is also beneficial to eat foods high in fiber. Avocados are a good choice, as well as flaxseeds (nuts), and legumes. These foods also contain omega-3 oils.

Check with your doctor first if you have a family history that has heart problems. Exercise is not necessary to prevent heart disease, but it can help you maintain good health and keep your heart functioning well. Having a healthy weight and a healthy BMI is important for cardiovascular health.

Sleeping well is vital for your heart. Research shows that those who sleep more than seven hours per night are less likely to develop heart disease. If you're not a good sleeper, sleeping on a pillow under your head in a comfortable bed can help you get the rest that you need.

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FAQ

What should you eat?

Eat lots of fruits and vegetables. They are high in vitamins and minerals, which can help strengthen your immune system. Additionally, vegetables and fruits are high fiber. This helps to fill up and aids in digestion. Include at least five portions of fruit and vegetables per day.

Drink plenty of water. Water helps flush toxins out of your body and makes you feel fuller between meals. Drink about eight glasses each day.

Choose whole grains over refined ones. Whole grains are rich in nutrients such as iron, zinc and magnesium. Some nutrients have been removed from refined grains.

Avoid sugary beverages. Sugary drinks can be a source of empty calories, which can lead to obesity. Instead, choose water, milk, and unsweetened tea.

Avoid fast food. Fast food lacks nutritional value. While it might taste good, it won't give your body the energy it needs to function properly. Avoid soups, sandwiches and other unhealthy options.

Reduce your alcohol intake. Avoid alcohol as it can cause empty calories and poor nutrition. Limit the number of alcoholic beverages you consume per week to no more that two.

Reduce red meat intake. Red meats are high-in saturated fats and cholesterol. Instead, choose lean cuts of beef and pork, lamb, chicken or fish.

What is the problem?

BMI is the acronym for Body Mass Index. It measures body fat based upon height and weight. The following formula can be used to calculate BMI.

Add weight in kilograms to height in meters squared.

The result can be expressed as a number, ranging from 0 through 25. Scores of 18.5 and higher indicate overweight, while scores of 23 and higher indicate obesity.

A person of 100kg with a height of 1.75m will have 22 BMI.

How do I determine what's good?

Your body is your best friend. Your body will tell you how much exercise, nutrition, and sleep you need. To avoid overdoing it, it's important that you pay attention to what your body is telling you. Take care of yourself and listen to your body.

Increase immunity with herbs or supplements

To boost immunity function, herbs and natural remedies are available. Examples include ginger, garlic and oregano, echinacea, vitamin C, ginkgo Biloba, and echinacea.

However, these herbal remedies should not replace conventional medical treatment. Side effects include nausea, dizziness and stomach cramps.

Statistics

Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence (57Trusted Source (healthline.com)
According to the 2020 Dietary Guidelines for Americans, a balanced diet high in fruits and vegetables, lean protein, low-fat dairy and whole grains is needed for optimal energy. (mayoclinichealthsystem.org)
WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated fats. (who.int)
According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate intensity activity each week (54Trusted Source Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health. (healthline.com)