How can we lower the risk for coronary heart disease? Did you know that the risk for heart disease is decreased by up to 50% thanks to exercise and diet? When it comes to reducing your risk for coronary heart disease, there are many ways that people can take part in this.
For example, regular physical activity such as jogging, swimming, or walking can decrease the risk of cardiovascular disease by as much as 60%. Several natural and healthy foods have been shown to help lower blood pressure and cholesterol levels.
Tips To Lower Heart Disease
We can do many things to lower our risk for coronary heart disease (CHD). One of the most important things that we can do is maintain a healthy weight. Overweight people are more likely to have CHD than people who are not overweight.
Additionally, smoking cigarettes increases your risk for CHD by up to 70%. And although exercise is good for overall health, exercising too much can also increase your risk for CHD.
If you are at risk for CHD, it is essential to talk with your healthcare provider about your specific risk factors and how you can modify your lifestyle to lower your risk.
In addition, you may want to consider taking medications such as beta-blockers or statins to help lower your risk. Finally, if you develop CHD, it is essential to seek treatment right away to prevent further damage and death.
What are the contributing factors to coronary heart disease?
There are many contributing factors to coronary heart disease, but here are five of the most common: smoking, genetics, high blood pressure, obesity, and diabetes.
These factors can lead to plaque buildup in the arteries that supply blood to the heart. Over time this plaque can rupture and cause a heart attack. Here are some tips to lower your risk for coronary heart disease:
1) Keep your blood pressure under control! High blood pressure is a significant risk factor for heart disease. If you have hypertension, get treatment right away. You can also try lifestyle changes like eating a healthy diet and exercising.
2) Avoid obesity! Being overweight or obese increases your risk for several health problems, including heart disease. Obesity is especially dangerous because it causes cholesterol levels to grow in the blood vessels leading to the heart. Cholesterol buildup can lead to plaque formation and then a heart attack.
3) Enhance your diet with omega-3 fatty acids. Omega-3 fatty acids help prevent inflammation in the body, and therefore they improve overall cardiovascular health. This benefit may be significant for people who already have an increased risk of heart disease because of high cholesterol levels or other conditions that increase the risk of heart problems. Fish such as salmon, sardines, and anchovies are good sources of omega-3 fatty acids.
4) Don’t drink too much wine or beer. Alcohol is a diuretic that increases urination and dehydration, bad for your heart and circulation system. It doesn’t mean you should never drink alcohol; don’t overdo it—just one drink per day can damage your body.
Causes of blockages in our arteries
One of the leading causes of heart disease is a buildup of plaque inside your arteries. This plaque can form from fatty deposits, cholesterol, and other substances that can damage the walls of your arteries.
There are several things you can do to lower your risk for heart disease:
•Avoid smoking. Smoking is the number one cause of heart disease. Cigarette smoke contains hundreds of chemicals that can damage your arteries.
•Avoid Fatty Foods. A healthy diet includes plenty of fruits and vegetables, whole grains, and low-fat proteins.
•Not Being Active. Getting regular exercise has been shown to reduce your risk for heart disease. Exercise helps improve your circulatory system and reduce your risk for obesity, increasing your risk for heart disease.
Foods To Help Lower Cholesterol
When it comes to cholesterol, many people believe that the only way to lower their risk for heart disease is to reduce their cholesterol levels. But what if you don’t want to take pills or change your diet?
There are other ways to help lower cholesterol levels without going through all that trouble. Here are five foods to help lower your cholesterol:
1. Olive oil – One of the best ways to reduce your risk for heart disease is to eat a healthy diet that includes plenty of fruits and vegetables. But what about when you can’t resist a good olive oil salad? Olives are high in monounsaturated fats, which can help reduce harmful cholesterol levels.
2. Fish – Omega-3 fatty acids are great for reducing your risk for heart disease, and fish is one of the best sources of these nutrients. Fish contain omega-3s, but they’re also high in protein and fiber, both of which have been shown to help protect against heart disease.
3. Legumes – Beans and legumes are a great way to add fiber and protein to your diet while helping reduce your cholesterol level. Fiber has been shown to help improve blood sugar control, while protein can also lower cholesterol levels.
4. Garlic – Garlic is a superfood that supports your cardiovascular system as it helps prevent high cholesterol by reducing your risk for heart disease. It’s also loaded with antioxidants, which can help you minimize free-radical damage to the body.
5. Walnuts – One walnut a day can lower your blood cholesterol, reduce the risk for heart disease, and help you maintain healthy blood sugar levels.
6. Beets – Beets are one of the best foods to eat if you want to lower your Cholesterol level and fight heart disease. They’re high in betalains, antioxidant carotenoids that help protect against LDL oxidation and plaque buildup in the arteries.
7. Quinoa – Quinoa is a great gluten-free whole grain loaded with protein and fiber, which have been shown to improve your cholesterol levels. And it’s a good source of manganese, phosphorus, magnesium, and zinc, all nutrients that can help lower cholesterol and heart disease.
8. Walnuts – Walnuts are packed with omega-3 fatty acids, which help to reduce LDL cholesterol and triglycerides in the blood. So, eat them as often as you can!
9. Sweet Potatoes – If you’re not a fan of potatoes for any reason, sweet potato is a healthier alternative that will help fight heart disease. Potatoes are high in sodium, while sweet potatoes contain no sodium whatsoever. It alone can help to lower your cholesterol levels!
10. Flaxseeds – Always try to include flax seeds in your diet because they provide numerous health benefits that can help improve your health and fight many different diseases.
11. Blueberries – These delicious berries contain anthocyanins which are, in fact, one of the most potent antioxidant sources available. It can also help lower your LDL cholesterol levels and fight cancer and heart disease.
