How To Prevent Cardiac Diseases
The best defense against cardiac disease starts with knowing how to prevent cardiac disease before it strikes. You can start by incorporating some healthy changes into your daily routine. Making these changes are no guarantee you will never have to deal with cardiac disease, but they provide overall health benefits that ensure you are in the best of health if you are ever diagnosed with cardiac disease.
- Make some dietary changes. Start trimming the fat from your diet, literally. A heart-healthy diet is one that low in sodium and saturated fat and includes plenty of fresh fruits and vegetables, lean meats, whole grains and non-fat or low-fat diary. A well-rounded diet is one that includes your favorite “bad” foods eaten in moderation.
- Lose weight or maintain a healthy weight. Obesity is a major contributor to conditions such as diabetes, high blood pressure and high cholesterol, all of which leads to cardiac disease if left uncontrolled. A low-calorie diet combined with twenty to 30 minutes of physical activity at least 5 days per week will help you lose weight. Never consume less than 1,200 calories per day or try to lose more than two pounds per week for a safe and gradual weight loss. Exercises novices should start out slowly and gradually increase activity level.
- Stop Smoking and Do Not Start. Smoking increases high blood pressure and can contribute to blood clotting. It forces the lungs and heart to work harder, as well as increases your risk for coronary and respiratory diseases. Quitting is hard, but reducing your risk for cardiac disease is worth it.
- Get screened regularly. You are at a higher risk for cardiac disease if you have a family history of diseases that cause cardiac disease such as diabetes and high blood pressure. Regular monitoring of these conditions will help spot potentially serious health problems in time to effectively treat them. Diabetes, high blood pressure and high cholesterol can be controlled through diet and exercise, as well as medication. Prescribed medication should be taken as instructed and should never be stopped without consulting your doctor.
- Learn to relax. Stress raises your blood pressure and puts stress on the heart as well. Find healthy ways to reduce stress. Exercise, meditation, or simply relaxing in a nice warm scented bath are great stress-relievers. Lighten your daily workload by learning to say no. Take a few deep breaths and count to ten before you give in to an angry outburst.