Heart disease is the cause of 32% of the deaths that occur every day worldwide. And this is happening more in middle and low income countries.
According to global data and reports, most heart diseases can be prevented by tackling risk factors such as tobacco use, unhealthy diet and, inactive, and harmful use of alcohol.
While everyone is aware of how serious heart disease can be, we often overlook the root causes.
Later, when the situation becomes serious, we take preventive measures. But as it turned out, it was too late.
We can’t even protect ourselves from everything around us. We must resist for this. Physicians recommend a healthy diet, regular exercise, good sleep, smoking, and periodic health checks to avoid the risks associated with heart disease.
Food in moderation
Doctors have suggested reducing the use of oil in food. All in all, moderation is the key to wellness. Half a liter of oil rich in saturated fat like virgin olive oil, canola oil or flaxseed oil – suitable for an adult every month and also advised to eat more green leafy vegetables, nuts, protein and fiber and avoid red meat.
Exercise
Exercise regularly for about 40 minutes. This exercise helps reduce the risk of cardiovascular disease by up to 30 percent. It helps to lose weight, improve blood pressure, blood sugar, cholesterol levels and also keep your sex life better.
Quit smoking, drinking alcohol
According to the World Health Organization (WHO), the most common causes of heart disease are smoking and alcohol. About 50 percent of smokers have a higher risk of sudden heart disease than non-smokers. At the same time, the risk of other diseases like high blood pressure and stroke also increases.
Sleep
Sleep helps maintain good mental and cardiac health. You should get at least seven to eight hours of sleep every night. Another effective way to reduce your risk of heart disease is to be cheerful. Laughter is essential, it secretes endorphins, which in turn help lower blood pressure, improve your blood circulation and thus reduce your risk of heart disease.
Regular checkups
Physical tests such as blood pressure, weight, blood tests, cholesterol levels, kidney, liver and thyroid function tests, including blood glucose levels and ECG should be done regularly. If necessary, consult a trained cardiologist.
Source: The Times of India.
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