Smoking is more injurious to health and leading
cause of cardiovascular diseases.Mostly in women heart attacks are
caused by smoking(men also).It also decreases your lung capacity and
blood flow to the skin.Quitting smoking can reduce the risk of
cardiovascular diseases in 5 to 10 years.
Lower your cholesterol:
High cholesterol increases your
chances of developing coronary heart diseases.Extra cholesterol in the
blood settle downs in the arteries,make them narrow and allow less blood
flow to the heart.
Maintain your body weight:Being overweight can increase your risk
of heart diseases.Choose low in fat fruits and vegetables over unhealthy
fatty foods,which are high in fat.It should be combined with plenty of
physical activity.Do 150 min of physical activity every week.Contribute
30 minutes in a day to do physical activities such as brisk
walking,cycling,jogging and aerobics if you have time to contribute.
Control diabetes:
In diabetes type II is affects more and
cause to both cardiovascular diseases and hypertension.Diabetic have two
to three times risk of having coronary heart diseases, Compare to
those without diabetes.Weight control and exercises can control the
diabetes by controlling sugar levels.
Stress less:
There is a relationship between stress and
coronary heart diseases.Stress can put a strain to your body and also
makes you to choose poor lifestyle which are high in cholesterol and
increases blood pressure.suppose when you are in a stress you choose to
drink,smoking and having high saturated foods which are high in
cholesterol.It increases the risk of blood pressure,obesity,coronary
heart diseases etc……Choose a healthy food rich in nutrients and vitamins
when you are in stress.If you are feeling under pressure,clear your
mind with a walk.It wiil help you to put your ideas in order and reduce
tension.
Baby aspirin everyday:
It is personally advisable if you
have an elevated cardiovascular disease,you should take baby aspirin
daily(81 gms).It lowers the risk of heart attacks by reducing the
ability of platelets in the blood which can stick together and form a
clot.Aspirin cause some side effects it is not preferable to anyone
before using you should consult your physician(or)doctor.
Control hypertension:
High blood pressure is a risk
factor of heart attacks.Every one point of reduction in blood pressure
decreases 2 to 3 % of risk.To maintain a healthy blood pressure stop
using salt on the table and try to add less in your cooking or
completely cut it out.
Risk reducing vitamins:
Vitamin E which contains
antioxidants and also B6, folate can helps to reduce the cardiovascular
diseases.Vitamin B,especially folic acid and b12 reduces homocysteine
levels to normal. Eat oily fish twice a week.fish such as
mackerel,sardines,tuna and salmon are an excellent source of omega -3
fatty acids,which helps to protect against heart diseases.
Nutrients & Fiber:
Eat low in saturated fat and have high
in vegetables,fruits,fiber,nutrients and vitamins are helpful to avoid cardiovascular diseases.Eating fruits and vegetables(green leafy) which
are high in vitamin C protects from coronary heart diseases.
Glass of wine(or)Beer in a day:
Alcohol moderation is
good for health.compare to teetotalers people who are drink little have
less risk of getting heart attacks.A drink is defined as 335ml of beer
and 5 oz of wine(1.5 oz of spirit also considered) can help in
preventing heart attacks.Drinking more than that cause heart attacks and
cancer.
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