- 1 How To Prevent Heart Diseases Naturally: 11 Unique Ways Updated 2017
- 2 What is Cardiovascular Diseases?
- 3 More On Heart Diseases
- 4 1. Stay Away From Tobacco
- 5 2. Exercise Often
- 6 3. Eat Healthy
- 7 4. How Much Alcohol Is OK?
- 8 5. Watch Your Weight
- 9 6. Sleep Well, Sleep Sound
- 10 7. Get Screened Regularly
- 11 8. Manage Stress
- 12 9. Snoring
- 13 10. Drink A Lot Of Water
- 14 11. Eat Some Dark Chocolates
- 15 Conclusion:
How To Prevent Heart Diseases Naturally: 11 Unique Ways Updated 2017
Can I prevent heart diseases naturally?
A lot of people ask this question often.
To prevent heart diseases naturally can be attained.
By staying glue to this article I will show you 11 UNIQUE ways to achieve this goal.
What is Cardiovascular Diseases?
This is simply a condition that blocked the blood vessel which can lead to heart attack, chest pain and stroke.
Cardiovascular (CVDs), states a WHO report, are the leading causes of death globally.
An estimated 17.7 million deaths occurred in 2015 alone, due to CVDs, a figure representing 31% of all global deaths that year.
Sadly, a third of CVD-related deaths occur in low and middle income countries where poverty is prevalent and access to quality primary health care system is limited.
Some have nicknamed CVDs the silent killers, and rightly so, for a seemingly healthy and vibrant looking person could get a heart attack, slump and die suddenly without any notice.
However, the sky is not all gloomy regarding heart diseases.
The report sited earlier on goes on to state that, “most cardiovascular diseases can be prevented by addressing behaviors and risk factors such as tobacco use, unhealthy diet and obesity, physical inactivity and harmful use of alcohol…”
So even though the risks are there, you can actually keep yourself from ever developing a heart disease by simply adhering to a heart-friendly lifestyle.
The factors that could trigger a heart disease are many, some we can control while others, we have no control over.
This is so, because a heart disease could be hereditary, in which case it runs in a family. The gender and age of an individual is also a factor to getting a heart disease.
More On Heart Diseases
Heart diseases are also more prevalent among a particular gender and age group because the older one gets, the more susceptible they become to having a heart-related ailment.
The study of heart disease is vast just as the symptoms are diverse, ranging from sharp pain in the chest, pain or discomfort in the back, left shoulder or elbows, fatigue, shortness of breath and cold sweat.
There are different types of cardiovascular diseases, which include but are not limited to the following:
coronary artery disease (the narrowing of the artery), vascular disease, pericardial disease, cardiomyopathy (heart muscle disease), congenital heart disease, heart valve disease, as well as abnormal heart rhythm (arrhythmia), aorta disease and marfan syndrome and pericardial disease.
Heart diseases are often fatal and can creep up on anyone unnoticed, that point needs to be underscored.
But your mood need not be dampened by the troubling statistics.
Let us focus on the positives, and on what we can do to prevent having a heart disease so we can take charge of our lives.
In this article, we have put together some astounding and yet simple ways in which we can pamper our heart and live a healthier, longer life. You do need to pamper your heart. After all, it’s the only one you’ve got.
1. Stay Away From Tobacco
Smokers are liable to die young.
That isn’t just a cliché; it is true.
Smoking tobacco is one of the most important causes of heart attack for many people.
In fact, a smoker is three times more likely to develop a heart disease than a non-smoker.
here is an excerpt from West Virginia Department of Health And Human Resources
Coronary heart disease is the leading cause of death in the United States. Contrary to public perception, smoking-caused heart disease actually results in more deaths per year than smoking-caused lung cancer (1). Thirty percent of all heart disease deaths are caused by cigarette smoking (2). Smoking is the single largest preventable cause of heart disease in the United States.
Tobacco smoke contains high levels of carbon monoxide. Carbon monoxide affects the heart by reducing the amount of oxygen the blood is able to carry. This means that the heart, lungs, brain, and other vital organs do not always receive enough oxygen to perform everyday functions. At the same time, nicotine causes an increase in heart rate and blood pressure. Over time, this causes extraordinary “wear and tear” on the cardiovascular system. People who use tobacco are more likely to have heart attacks, high blood pressure, blood clots, strokes, hemorrhages, aneurysms, and other disorders of the cardiovascular system.
The cocktail of chemicals contained in tobacco typically attack and damage the heart, blood vessels and lungs over time and can ultimately culminate in a fatal CVD for the smoker.
Further, smoking, due to the presence of carbon monoxide in cigarettes, will increase the blood pressure by forcing the heart to work harder in other to pump oxygen to the body.
Though it may look grand to smoke, the consequences are quite grim. So the sooner you stop pumping tobacco smoke into your heart and lungs, the better for you.
2. Exercise Often
Typically, you should do light exercises for about 30 minutes daily several times a week. Note that you do not have to do very strenuous exercises to prove a point to yourself or anyone.
Simple household chores, walking up the stairs, dog-walking and jogging lightly around the neighborhood should suffice if the tempo is sustained.
You must be sure that your heart is in good shape before embarking on any rigorous workout sessions. This is very important.
Keep Reading: How To Maintain Healthy Living
3. Eat Healthy
A diet rich in organic fruits, vegetables and whole grains is ideal to help protect you from cardiovascular diseases.
Eat more of plant plant-based protein sources, such as beans, low-fat dairy products, and limit your consumption of saturated fats like red meat, coconut and palm oil.
Also be wary of trans fat, like deep fried chicken, snacks, margarines, bakery products and other cholesterol-based junk foods.
However, eating healthy needn’t necessarily be boring, and you don’t have to cut all fats from your diets.
Healthy fats from plant-based sources (avocados, nuts, olive oil) can also beneficial for maintaining a healthy heart.
Eating fruits and vegetables are not only good for the heart but can also improve your blood pressure and lower cholesterol levels.
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4. How Much Alcohol Is OK?
Sticking to heart-friendly regimen would also mean that you have to watch out for how much alcohol you drink versus how much alcohol is just right and healthy for your heart.
This is often a hotly-debated point, so if you’re not certain how much alcohol is right for you, my advice is that you stay off alcohol totally, unless you strongly need to.
And even then, it should be at a moderate level. I doubt very strongly whether any qualified physician would recommend a glass of alcohol a day, no matter the ailment.
Excessive intake of alcohol can damage your heart while a moderate, controlled level may have protective impact on your heart.
5. Watch Your Weight
I’m guessing you must have heard this line before. But if you do need to watch your weight, then watch your weight.
Being overweight isn’t a plus, medically speaking.
It actually exposes you to a number of cardiovascular diseases and places you at great risk.
Yes, too much weight and tissue gathered around your heart is a red flag. Anything could go wrong, and without warning!
Just in case you’re in doubt, men are considered to be overweight when their waist measures over 40 inches around while women are deemed overweight when their weight measures over 35 inches.
But even a small weight loss can be beneficial, and that should be encouraging.
Do the little you can each day. Inch by inch, it’s a cinch. Also, bear in mind that losing weight is to your supreme advantage when you think about your blood pressure and cholesterol levels.
6. Sleep Well, Sleep Sound
What’s the point in all the toil and trouble, if you can’t get enough rest at the end of the day?
Sleep deprivation can actually harm your health, but many people either ignore or don’t know this.
As beautiful as hard work is, people who do not get enough sleep stand a higher risk of having a cardiovascular disease, high blood pressure and diabetes.
If you run a very tight work schedule, you still need to set out a regular time to relax your nerves.
If you wake up tired, groggy and cranky each morning, it’s an indication that you’re not getting enough sleep.
And the longer this goes on, the more susceptible you become to a heart disease. If you think about this, there really isn’t much you can get done once your health is busted.
7. Get Screened Regularly
Of course, you cannot actually physically ‘see’ or ‘know’ the condition of your heart and other internal organs, unless when you begin to feel the symptoms that all isn’t well with you.
So the more reason you have to get screened regularly to determine what’s going on inside your body. Go for a checkup every once in a while, particular if you begin to sense an uncomfortable change or sensation in your body that you can’t put your hands on.
More often than not, the key to stopping a cardiovascular disease before the damage is done is early detection. Check your blood pressure, your cholesterol levels, and your sugar level as all these can negatively affect the state of your heart.
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8. Manage Stress
Don’t get constantly worked up, anxious or agitated, and don’t over stress yourself just because you want to impress yourself or someone else.
Researches have shown that stress and anger may be associated with a higher risk of having a heart disease and or stroke.
Try to relax and do not worked up. Engage in tasks that you enjoy doing. Let your nerves settle. You must deliberately go out of your way to cool off. Take a break. Go for a fun holiday. Laugh always. Just ease off.
Alright, now I’m guessing you didn’t see this one coming. But it’s true, even though research in causes and prevention of cardiovascular diseases are still ongoing.
However, there is the possibility that if you snore loudly and often during sleep, that’s a negative sign. Surprised?
Snoring loudly, according to studies, is an indication that you could be suffering the condition known as ‘sleep apnea’, which causes the interruption of your heartbeat during sleep.
In lay term, it means that your breathing is labored and forced, and your heart stops a number of times when you’re asleep. This can increase your risk of having a heart attack, seriously.
10. Drink A Lot Of Water
Maintaining good hydration keeps blood flowing well throughout your body, supplying to the needed organs.
Dehydration, on the other hand, is the opposite of this; it impedes the easy flow of blood and thus increases the risk of clots forming.
Studies have shown that women who drank more than five glasses of water a day were half as likely to die from a heart attack as those who drank less water.
11. Eat Some Dark Chocolates
This is one that many people will fine unthinkable, but yes, studies suggest that eating dark chocolates could in fact be good for your heart.
Yes! This is so, because dark chocolates contain properties that are likely to make arteries less likely to clot and prevent the unwholesome cholesterol (LDL) from oxidizing.
Dark chocolate also contains magnesium and fiber, good for your body. Note here, the emphasis is on Dark chocolate, as other types of chocolate can raise your cholesterol levels drastically.
Staying healthy is mainly a factor of the choices we make concerning our health, whether we’re conscious of those choices or not.
How do you spend your time? What do you put into your body? Do you exercise regularly? Or do you get laid back easily? The answer to all of these important questions could be the key to your well being in the long run.
There are things, factor that trigger off a cardiovascular disease. Ensure you’re safe always. Don’t leave things to chance and flow with the tide.
You must begin to take your heart seriously, starting today. Making the right decision could make the difference in your life.
What other ways do you use to prevent an heart attack?
let me know by commenting below
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