5 Ways to Prevent Heart disease

According to American Heart Association every 38 seconds somebody dies from a heart disease. However, there are many ways to prevent and even reverse some of the heart conditions. Start with the following five and you will start seeing the difference within days!

Exercise:

Most of us do not do enough daily exercises in our life. Doctors recommend 5-7 days of exercise where we do 30-60 minutes per day and get our heart rate elevated. You can do whatever exercises are best for you as long as you keep that heart rate up. Cardio exercises such as light jogging, swimming, or even dancing in your basement are all good examples to consider.
Diet:

80% of heart disease can be prevented by simply maintaining healthy eating habits. The healthy diet should include:
- Fruits and vegetables: eating 2.5 cups of vegetables and 2 cups of fruit on a daily basis;
- Whole grains: try to include whole grain bread in your diet and avoid refined sugar and processed foods;
- Reduce sodium intake: when cooking, try to replace salt with dried herbs and spices;
- Include healthy fats: Almonds and avocados are a good source of OMEGA-3 fatty acids which are all good fats for your heart. Also, it is better to substitute olive oil for butter;
- Stay hydrated: 7-8 cups of water per day is needed for an average person;
- Avoid red meats: replace red meat with fish. Fish is a good source of fat;
- Plain Oats: Oats are high in fiber and can maintain a good blood sugar level for a long period of time. However, avoid instant oats as they lose most of their nutrients once processed.
- Legumes: Beans, peas, and lentils are a good source of protein and are high in fiber;
Avoid fried, fat, and fast food, as well as processed or packaged foods.
See your doctor regularly:

See your healthcare provider at least annually. Do all the necessary tests to catch critical changes in your body. Discuss your lifestyle with your healthcare provider so he can give you the best medical care. Most insurance providers cover annual wellness visits at 100%, so take advantage of this inexpensive service as it might save your life.
Avoid stress:

Stress is something we all deal with on a daily basis. Things like 30-60 min of activity we enjoy or even a nice long walk can relieve stress and improve your sleep. And remember, most of the things we stress about aren’t worth it. Look at everything from a different angle and try not to take things too close to your heart. Happiness is a good remedy for your hear;
QUIT SMOKING!

Smoking increases heart rate and contains more than 4,000 dangerous chemicals. So even if you are just a social smoker, every cigarette affects your heart and your health in general. Smoking is also a pretty expensive way of killing yourself. Instead, book a good vacation trip. Treat your body and soul with things that will make you feel good for life not just for a few minutes.

In addition, whether going to the doctor or doing so at home, take a few minutes a day to measure your blood pressure. It is best if you do it several times for best results. Sometimes, when on a diet your blood pressure might drop. If it measures too low you know you might need to add some proteins to your diet. On the other side, if you overdid your cardio exercises and your blood pressure measures too high, you would know to take your medication (if prescribed) or just relax and do some breathing exercises to get it under control (please see our article How To Get Your Blood Pressure Under Control). Remember, Rite365 Premium 1 blood pressure monitor is always here to support you during your journey.