How To Prevent Cardiovascular Disease
- Thursday, December 17, 2009, 5:18
- Health Care, Heart Support
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Cardiovascular disease has become one of the biggest problems in modern times. Millions of individuals are in its grip and are looking for ways to prevent it. Various lifestyle changes and dietary modifications are needed to keep your cardiovascular system in good health. The following tips can helps you prevent cardiovascular disease and live a long and healthy life.
Tips to prevent cardiovascular disease:
Diet:
A heart healthy diet is required to be consumed if you are looking to combat the evils of cardiovascular disease. This means that you need to lower your fat intake which can be done by replacing unsaturated fats with saturated fats.
You also need to increase your intake of fiber rich foods, particularly soluble fiber that traps the bile acids required by the liver to manufacture cholesterol and help expel them from the body. Good sources of fiber include fruits and vegetables, oatmeal, legumes and barley.
All foods that increase the level of LDL cholesterol should be eliminated from the diet. These include whole milk, cheese, butter, meat and other animal foods.
You must adopt healthy eating habits and include loads of fresh fruits, vegetables and whole grains in your diet. Consume monosaturated fats such as olive oil, canola oil and linseed oil that increase the level of HDL cholesterol.
Regular exercise:
Exercising significantly helps decrease the risk for heart disease. 30 minutes of moderate exercise everyday is beneficial for maintaining a healthy heart. Brisk walking, taking the stairs instead of the elevator, gardening, dancing, skipping and aerobics are good forms of exercise.
Other exercises such as jogging, cycling, playing basketball or volleyball and hiking are also good for the heart. Endurance exercises and treadmill exercises are also recommended to improve the health of your heart.
Avoid tobacco:
If you tend to overlook the statutory warning- Cigarette smoking is injurious to health, then you are causing a great deal of damage to your cardiovascular health. You need to quit smoking today in order to prevent cardiovascular disease. Research tells us that once a smoker quits smoking his/her risk for heart disease is significantly reduced.
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