Cardiovascular Disease Prevention in Montclair, NJ
Cardiovascular disease is the number one cause of death in the United States. It involves not only ailments of the heart but the arteries as well.
As a person ages , it becomes increasingly important to employ a range of medical and lifestyle changes to reduce the risk of cardiovascular disease. Having a healthy heart is not only a surefire way to live a longer, richer life, but it can also reduce the risk of other afflictions such as a stroke .
Here are a few tips to adapt into your everyday life, on your own, or with the help of a medical professional.
Improve your eating habits.
- Increase the amount of fruits and vegetables you eat every day.
- Eat more whole grains.
- Limit the amount of saturated fat (typically found in red meat and dairy products), trans fat (found in anything that includes the term "partially hydrogenated" in the ingredients), and cholesterol you consume.
- Eat more low fat proteins including fish high in Omega-3 such as salmon and mackerel. Omega-3 is known to decrease the risk of heart attacks and lower blood pressure. In addition to fish, it can also be found in supplements derived from flaxseed oil, walnut oil, soybean oil, and canola oil.
- Decrease the amount of sodium in your diet.
- Limit your portions. This one may be the simplest and yet the hardest, but can be accomplished by limiting the time you spend dining out, putting less on your plate at home, and avoiding second helpings.
Proper exercise goes hand in hand with a healthy diet, and Harvard researchers have provided the math to back up these claims.
They've found a 20% reduction in heart disease for those who engage in a steady dose of intense workouts such as running, jogging, swimming, playing tennis or aerobics classes. A 10% reduction can even be attained through moderate activities like walking, golf, or yard work.
Get tested by a health professional.
When trying to prevent heart disease, the best approach is a proactive one. Regular testing of your blood pressure and cholesterol levels can pinpoint areas of concern before they become a serious problem.
Regular testing for diabetes or an irregular heartbeat, and treating these afflictions, is also vital in maintaining a healthy heart.
Eliminate bad habits.
Smoking is already known to cause certain forms of cancer, but it is also a detriment to the cardiovascular system. The chemicals found in tobacco not only damage red blood cells but blood vessels as well.
Excessive alcohol consumption should be equally avoided. It can increase blood pressure by forcing the heart to work harder, and contributes to the growth of fat build-up in the arteries.
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