Even if your family has a history of heart attacks, there are several ways to prevent getting heart diseases. The following are some of the most effective methods.
You need to work out for least 20 minutes every day, or for 25-30 minutes, three times a week. The exercise routine depends on your health condition. The actual routine isn’t as important as working up a sweat and breathing deeply. Walking or jogging for half an hour will be sufficient.
Note: The duration mentioned above is for people who want to prevent heart attacks. If you are recovering from an attack, consult your doctor for the proper exercise routines.
Foods to Avoid
One of the best ways to prevent heart disease is to reduce your intake of unhealthy foods. Chief among these are greasy foods like burgers, pizza, fries and bacon. Sweets, cakes and chocolates also contribute to heart problems and ailments.
Greasy foods are filled with cholesterol, which block the arteries and lead to heart attacks. You also need to reduce your intake of sweets. These don’t just contribute to heart attacks but also lead to other serious health complications.
Foods You Should Eat
Eat plenty of fresh fruits and vegetables. You should also eat foods rich in fiber like bananas, oat bran and freshly ground flax seeds.
Including plenty of fish in your diet is one of the best ways to prevent heart disease. A small glass of red wine also helps. Alternatively you can drink a glass of grape juice (unsweetened).
Vitamins and Supplements
You can also take vitamin supplements. Fish oil is particularly helpful. Look for fish oil with 1,000 mg of EPA and 500 DHA. You can also take vitamin C daily (1,000 mg) and supplements with citrus.
Other recommended supplements are vitamin E, grape seed extract and vitamin B complex. It should have 800 mcg folic acid. It should also have 25 mg B6 and 50 mcg B12.
These quantities and dosages are averages and only present a general guide. While these supplements are natural ways to prevent heart disease, consulting your doctor is necessary. If you are taking heart attack medication, don’t take any of these supplements until you have spoken with your doctor.
Emotional stress is one of the leading causes of heart attacks, so, avoid stressful situations. When you feel yourself getting angry, take at least ten deep breaths. Repeat the process until the anger dissipates. You should also consider buying a blood pressure monitor so you can check your blood pressure and monitor it regularly.
Physically, you shouldn’t wear yourself out. Try to get at least eight hours of sleep and have regular medical checkups. This advice isn’t just for sick people. Healthy people should also visit their doctors at least every six months.
Even if you are in the pink of health, learning the ways to prevent heart disease is essential. If you take care of yourself now, you don’t have to worry about developing this health condition in the future.