Heart disease is one of the leading causes of death globally. About 659,000 people in the U.S. die from heart diseases every year. But the good news is that there are many simple strategies to prevent heart diseases. Follow the below-mentioned steps to prevent heart diseases.
How to Prevent Heart Attacks From Happening?
Before learning about the prevention of heart disease, get to know the causes of heart attacks-
Primary causes of heart attacks include:
- Smoking
- Diabetes
- High-fat diet / unhealthy diet
- High cholesterol
- High blood pressure
- Obesity
- Excessive alcohol use
- Physical inactivity
Family history of alcohol, excessive drug usage, and being overweight are some of the main causes of a heart attack at a young age.
Strategies to Prevent Heart Disease
Aim for at least 30 Minutes of Physical Activity
Being active is good for the heart. Studies say regular exercise is the best way to fight against heart diseases. Just like other muscles, the heart needs exercise too. When you exercise, the heart pumps more blood to the other parts of the body.
Eat a Healthy Diet
Diet plays a major role in keeping you healthy and free from diseases. Eat foods rich in saturated fats and trans fats as they contribute a lot to heart diseases. Limit intake of salt, sugar, and processed carbohydrates. Eat leafy green vegetables, whole grains, berries, avocados, fish, and almonds.
Maintaining Healthy Weight
Obesity and being overweight contribute to a lot of illnesses, of which heart disease tops the list. Excess weight can cause high blood pressure, high cholesterol, and type 2 diabetes. Apart from heart diseases, being overweight can also lead to other life-threatening diseases.
Avoid Stress
Long-term stress can lead to high blood pressure, diabetes, heart attack, and stroke. To manage stress, some people overeat, drink alcohol, and smoke, which contributes to heart attack. Here are some of the 5 best exercises to strengthen the heart and reduce stress.
Walking- Walking is one of the simplest exercises that gives unbelievable benefits. Start slow and gradually increase the speed and slowdown at the end.
Yoga- Yoga not only reduces stress, but also the risk of heart diseases. Yes, you read it right. Yoga helps strengthen and tone your muscles which automatically lowers your blood pressure.
Cycling– Research says 20 minutes of cycling reduces heart disease by 50 percent. Cycle for at least 30 minutes as it provides unbelievable benefits to your cardiovascular system.
Squats- Squats require total body movement to help increase blood flow and oxygen effectively, boosting your overall heart health.
Push-ups– Push-ups are indeed one of the best exercises. Research says men who do 40 push-ups have a lower risk of heart disease than men who don’t.
Incorporate these simple strategies to prevent heart diseases.
