Genetic Diagnostic News

Tips on how to prevent heart disease

1. Go for a heart-healthy diet
Experts have concluded that people who follow the right food habits have more than 30% lower risk of heart disease. What is the most-recommended heart-healthy diet?

Taking a low-calorie but nutrient-rich food is important.
Avoid foods like cakes, biscuits, sausages, pudding, butter, red meat, cheese, fatty dairy products, pasta, bacon, etc. These have high saturated content.
Include plenty of fruits, vegetables, whole grains, fish, low-fat dairy products, and nuts in your diet.
Include low-fat proteins like yogurt, legumes, skinned poultry, and soy products.
Reduce the intake of salt. Limit or avoid canned soups, ketchup, mayonnaise, tomato sauce, soy sauce, etc.
How much you eat is as important as what you eat. So, control the portion size of the food you eat.
Based on the above recommendations, plan daily menus to make sure that you have a well-balanced diet.

2. Exercise regularly
Exercising regularly is one of the major steps to avoid heart attack and keep your heart healthy. It is recommended to be physically active to avoid heart ailments.There are three types of exercises that are very effective in preventing cardiac conditions:.

Aerobic exercises like running, cycling, brisk walking, swimming, and skipping help to increase the blood circulation. Exercising also helps to lower the blood pressure and decreases the risk of type 2 diabetes.
Resistance training like dumbbells, pushups, resistance bands,, and other such exercises help reduce the LDL also known as “bad cholesterol”. It also reduces body fat, one of the major culprits of heart disease.
Body-stretching exercises like yoga and Tai-Chi not only lay a good muscular and skeletal foundation, but also help to reduce stress and anxiety.
Although these three physical activities are highly recommended, you can do any physical activity that you like. It could be dancing, jogging or playing a favourite sport like tennis and football. Regular physical activity will surely reduce the chances of heart disease. They are the best tools for cardiovascular disease prevention.

3. Live a tobacco-free life
Tobacco control is one of the key elements in preventing heart disease. This is because tobacco increases the risk of heart attack by

Damaging lungs
Clogging arteries
Increasing blood clots,
Weakening your immunity
Increasing inflammation
Moreover, carbon monoxide that enters your bloodstream decreases the oxygen supply to all organs and tissues. It also narrows the blood vessels and increases the blood pressure and heart rate. As a result, your heart is forced to pump blood faster than usual.

What happens when you quit smoking?

Research has proven that your blood pressure decreases in a day, and blood circulation improves in a couple of weeks after you stop smoking. In a few months, your cough will disappear. In a year, the risk of heart disease reduces by 50%.

Live a tobacco-free life to keep your heart healthy.