The best efforts in heart disease prevention consider a wide range of factors, including smoking, cholesterol levels, blood pressure, obesity, exercise, diet and nutrition, and other contributors. It may sound like a lot, but making a few dietary and lifestyle changes can make a significant difference, and substantially lower your risk of a heart event.
Many people want to know how to prevent heart disease, but are afraid to ask or unwilling to do what it takes to lower their risk. Following are some of the main considerations, as well as what you can do to improve your cardiovascular health.
If you are smoker, try to cut down as soon as possible. There is a very strong link between cigarette smoking and heart disease, and studies show that quitting can actually reverse some of the damage incurred. The sooner you stop, the better off you are.
Heart disease prevention should include checking your blood indicators such as cholesterol levels, triglycerides, homocysteine and CRP. Elevated levels of one or more of these increased your chances of heart attack or stroke, so you should make sure all are within safe levels.
This is one of the most important ways how to prevent heart disease, and of these can be addressed through natural means, such as exercise and diet, which are basic elements of any heart disease prevention program. There are also herbal supplements discussed on this site such as garlic which can help.
It is also important to check your weight, and if your doctor feels you are overweight he will recommend changes in your diet and encourage you to exercise more frequently. Again, the relationship between excess body weight and heart disease is proven. Sedentary people run twice the risk of developing heart disease as active people. If you want to know how to prevent heart disease, start by get off the couch.
Americans are known for making bad food choices, which is why we lead the world in cardiovascular disease. Only 27 per cent of American women and 19 per cent of men say they eat five servings of fruits and vegetables a day. Many studies have shown the positive effects of diet and supplements in preventing heart disease.
Reducing alcohol intake to no more than two drinks per day will be another recommendation in a heart disease prevention program from your physician. Diet should include eating foods high in fiber and low in cholesterol, low in saturated fats and salt and low in processed or refined foods. Lots of whole grains, fruits and vegetables are recommended. Diet changes should be made in conjunction with lifestyle changes, including a walking program of 30 minutes a day.
Lastly, ensuring that you get heart healthy vitamins, minerals, antioxidants and other nutrients is key, and since so many of our diets are lacking, supplementation can be the next best thing. A full supply of B family vitamins, Omega 3 fatty acids, calcium, magnesium and antioxidant herbal extracts are vital for heart health, and can be found in high quality supplements.
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What are the specific nutrients for heart disease prevention?
Along with eating healthy, exercising and eliminating bad habits such as smoking and alcohol abuse, it is also important to include heart nutrients in your diet.
Due to current manufacturing processes, many of the foods we eat are depleted or even devoid of essential nutrients. As such, even if you eat foods that should contain certain vitamins and minerals, there’s a good chance that these nutrients are no longer present by the time they hit your store shelves.
Therefore, it is helpful to supplement these nutrients, to ensure your body has what it needs to maintain cardiovascular health.
A. Cold water fish is often contaminated or devoid of essential Omega 3 fatty acids. Therefore you might want to consider a pure molecularly distilled fish oil supplement.
B. Many people are vitamin deficient, due to poor diets, or if they are elderly or sick. Therefore, supplementing vitamins is important. For the heart, the B Vitamins as well as the antioxidants C and E are essential.
C. For those with high cholesterol, learn how to prevent heart disease with policosanol, CoQ10, guggulipid, green tea and other healthy minerals and herbal extracts as opposed to controversial statin medications.
D. There are many important nutrients for maintaining heart health as well as general health and wellbeing. There are many amino acids, minerals, enzymes and other nutrients that your body needs to function properly and efficiently, that you might not be getting enough of in your diet.
Now that you know how to prevent heart disease, talk to your physician and decide with him or her how to proceed. A blood test is a good start. Discuss all of the dietary and lifestyle changes and see what they recommend is right for you.