Health is Wealth: 15 effective ways to prevent heart disease

                       
1. Walk for health:
Chief Cardiologist with the Columbia Asia Hospital, Dr. Anil Bansal says, “Brisk walking for 20-30 minutes daily is considered the best option to prevent heart ailments.” It is important to stay physically active. Walking pumps the heart rate, improves blood circulation and oxygen in the body; walking also strengthens the heart. Walking also lowers pressure, body fat and improves sugar in the blood.


2. Diet to prevent cardiovascular diseases:
“Eat a proper diet,” says Dr. Anil. Eating right makes a difference to your heart health. Eat moderately by controlling the size of the portion, consume wholegrains, include fruits and vegetable in your daily diet. Limit or completely avoid trans fats and saturated fats.

3. Sedentary life?
“Modify a sedentary lifestyle!” exclaims the Chief cardiologist. Lack of physical activity is a risk factor for developing heart diseases. Sedentary lifestyle increases the fats and cholesterol levels in the blood and body, making you more prone to cardiovascular diseases.

4. Check up:
Dr Anil Bansal, Chief Cardiologist says that regular check ups can prevent heart diseases, especially if they are hereditary. “If your family has a history of heart disease, get yourself checked on a regular basis.”

5. Exercise:
“If you are not able to walk briskly at least do some exercise thrice a week,” suggests the Chief cardiologist. There are several exercises are sure to reduce fats in the long run. Lowering body fats also prevents obesity, diabetes and other lifestyle related diseases.

6. Aerobic fitness:
“Indulge yourself in some games like swimming, tennis, badminton or cycling,” says Dr. Anil. These sports are great cardio exercises to reduce cholesterol.

7. Smoking and alcohol:
“Quit smoking and alcohol as soon as possible,” says the doctor. These two agents are the perpetrators or risk factors of heart diseases. These two addictions, habits or lifestyle choices increases cholesterol in the body and the blood.

8. Age a factor:
“As you age, go for health checkups,” as your body slows down. A hereditary and sedentary life can make you more prone to heart diseases.

9. Manage stress:
Stress is becoming one of the biggest risk factors for developing heart diseases. Stress affects the sympathetic nervous system, which increase cortisol levels in turn leading to inflammation and oxidative damage.

10. Sleep:
Sleep deprivation is linked to high blood pressure, which can lead to cardiovascular diseases. Rejuvenate and refresh your body with sufficient sleep and prevent heart diseases.

11. Antioxidant foods:
Antioxidant rich foods help fight free radicals and restore the damage to the blood vessels. Have a colourful meal by including different natural ingredients in your meal.

12. Consume nuts:
Nuts contain High Density Lipoprotein (HDL) which is healthy for the body and reduced bad cholesterol. Nuts also contain fibres to absorb bad cholesterol.

13. Check food labels:
The labels for processed food will give you clues for your heart health. Fats, refined flour, salt and high fructose corn syrup can increase your risk of heart disease.



by Health Me Up
Read this article in Times of India