Cardiovascular disease Prevention
Eating healthy and having healthy habits can help you prevent the risk of heart disease, and other chronic diseases like obesity, and diabetes. Choose foods that are low in added sugars, saturated fats, and sodium.
What causes cardiovascular disease?
High blood pressure (hypertension).
High cholesterol (hyperlipidemia).
Tobacco use (including vaping).
Type 2 diabetes.
Family history of heart disease.
Lack of physical activity.
Having excess weight or obesity.
Diet high in sodium, sugar and fat.
Ways to keep you heart healthy
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Eating healthy is important because it can help you: Live longer, Reduce the risk of chronic disease, Improve your mood and energy levels, manage chronic conditions and improve gut health. Eating healthy and being physically active can help you feel better about yourself and manage stress better. A healthy diet includes: Fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products A variety of protein foods, such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds Staying within your daily calorie needs Reducing your salt intake: imiting the amount of salt and high-sodium condiments when cooking and preparing foods
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Hydration is important for many reasons, including: Organ function, Water is essential for the proper functioning of organs and cells. It's the main component of blood, which carries nutrients to cells and removes waste. Temperature regulation: Water helps regulate body temperature. Joint lubrication: Water lubricates joints and cushions the brain. Nutrient and oxygen transport: Water carries nutrients and oxygen to cells. Also, water helps convert food into energy. Sleep quality: Staying hydrated can improve sleep quality. Mood: Staying hydrated can improve mood. Cognition: Staying hydrated can improve cognition.
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Sodium consumption. Limit or reduce sodium intake. Adding too much salt to your meals can cause your body to retain water. Eventually, this can lead to high blood pressure, a risk factor for heart disease.
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Control meal portion size. How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should.
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Stress control. Learn how to manage stress. Stress may lead to high blood pressure that may put you at risk for heart attack and stroke. Practice meditation or Yoga.
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Poor sleep. Sleeping 7-8 hours a night is essential for keeping your heart healthy. A regular lack of sleep may lead to high blood pressure. The less you sleep the higher your blood pressure may go, leading to the chances of heart disease.
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Alcohol consumption. Avoid or reduce alcohol intake. While small amounts of alcohol can be good for you, overconsumption is a serious risk factor for both heart disease and stroke.
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Physical Activity is important to keep a healthy heart. Exercising 30 minutes a day, 2-3 times per week can help lower the risk of heart disease. Developing a regular exercise routine for the whole body including Aerobic Exercise, Resistance Training, and Stretching can significantly decrease the chances of chronic diseases and even aging.
