The incidence of heart diseases is on a rise. They are becoming increasingly common all over the world. Middle age men are most commonly affected but it can affect other age groups also. It is not very difficult to prevent the occurrence of cardiovascular diseases. Few changes in your lifestyle can make a huge difference.
1. Eat healthy: Your diet should include more of fruits, whole grain and vegetables. Dairy product consumption should be kept to minimum.
2. Low fat diet: Eat a low cholesterol and low fat diet. Fat intake should be reduced.
3. Cholesterol level monitoring: Monitor your cholesterol level regularly. This is to make sure that HDL and LDL levels are maintained within the normal range. HDL is the good cholesterol and hence its level should be high in the blood. LDL on the other hand is the bad cholesterol and its level must be low.
4. Stop smoking: Smoking is a definite risk factor for cardiovascular diseases. When you quit smoking, not only you are prevented against heart diseases but also against lung diseases, lung cancer and bladder cancer.
5. Exercise regularly: Make a habit of doing exercises for 30 to 40 minutes at least three to four times a week. Start slowly and then increase the duration gradually.
6. Check your weight: Try and maintain a healthy weight. If you obese and finding it difficult to lose weight, you must consult your doctor. Most people can lose weight by following a strict diet and exercising regularly.
7. Blood pressure control: You must get your blood pressure checked regularly. It should always be maintained within the normal range. If you are hypertensive and take medicines to control your BP, you must take them regularly.
8. Be stress free: Our blood pressure and pulse rate increases every time we are stressed. This further puts the heart under strain. Mental relaxation is thus important and it can be achieved by meditation, music, yoga etc.
9. Sugar level monitoring: Diabetes is a known risk factor for heart diseases. It is thus important that you keep your sugar level under control. If you are a diabetic, don’t forget to take your medications on time. Constant monitoring is also important.
10. Avoid drugs: Various drugs which we take in our daily lives can have an adverse effect on our heart. So take medicines only when it is really important.
So these little things can make a huge difference in your life! They can help you live a better, healthier life!
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