4 Simple Tips To Prevent Heart Disease

Heart disease refers to a group of conditions that directly affect the heart muscle, or surrounding arteries, that supply blood to the heart and can cause multiple types of heart disease together, and the presence of one can increase the risk of infection with another. Heart diseases have many contributing factors. One of them is food.

Most of the processed foods in the market contain substances which are harmful to the body. Especially if consumed in excess. To be healthy of course we only need to choose healthier foods and as much as possible and limit or avoid some of types of foods. Here are 4 simple tips to prevent heart disease.

4 Simple Tips To Prevent Heart Disease

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1. Avoid High fat foods

Avoid foods high in fat such as trans fats and saturated fats. This type of fat does high damage to the body, especially the health of the circulatory system.

This trans fat will release bad cholesterol in the vessels, causing blockages capable of triggering cardiovascular disease.

These high-fat foods are generally contained in ready meals, ranging from pizza to fried foods. As much as possible avoid cooking oil used many times.

Because, in addition to containing bad fats, the oil used repeatedly contains free radicals that can trigger the occurrence of cancer.

Instead, use good fats, for example olive oil, avocado, tofu, nuts, sunflower seed oil.

2. Avoid Foods high in Salt/Sodium

The threshold of daily sodium intake should not be more than 2300 milligrams or the equivalent of 1 teaspoon, while the ideal amount is 1500 milligrams per day.

Excess sodium in the body can trigger cardiovascular diseases such as heart failure, stroke and heart disease ischemia, as well as diseases of the kidneys and urinary tract.

Foods that are generally high in sodium are packaged foods and preserved foods. To see the sodium content, look at the nutritional information on the packaging.

In cardiovascular diseases, initially excess sodium will cause a rise in blood pressure. The arteries experience extra pressure, while to cope with the pressure, the small muscles in the walls of the arteries become harder and thickened. However, this only makes the space inside the arteries smaller and increases blood pressure. The cycle of increasing blood pressure occurs slowly and gradually over the years.

Due to too high pressure, it can eventually cause the artery to rupture or become too narrow so it is completely clogged.

By the time this happens, the organs of the body that need blood from the arteries become deficient in oxygen and the nutrients they need.

3. Avoid Foods high in Sugar

The maximum sugar consumption limit in one day is 6 to 8 tablespoons. More than that, sugar will be stored into fat in the body.

Too much fat will cause various types of degenerative diseases ranging from diabetes to heart disease.

High levels of sugar are common in processed foods, packaged drinks and popular snacks. Examples include soda, packaged drinks, donuts, cake and more.

Limit the consumption of these foods and replace the daily sugar needs with the consumption of healthier foods such as fruits.

4. Avoid Foods high in Artificial preservatives

The rise of the food industry today is also comparable to the number of synthetic food preservatives that are also increasingly in diverse types and quantities.

In small quantities, these substances will not harm the body. But if these preservatives are constantly added to the body, their adverse effects will manifest as degenerative diseases.

These food preservatives have addictive properties or can cause addictive effects. So, to keep the body healthy, limit the food.

Instead, try to consume fresh or home cooked food more often.

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Tips to keep your heart healthy

The best way to prevent serious heart disorders is to maintain heart health. The following 10 tips help you keep your heart healthy.

1. Don’t Smoke

2. Physical activity under the supervision of your doctor.

3. Eat healthy, balanced, fiber-rich food.

4. Test your cholesterol. If it is high, you have to set it within the natural limits.

5. Measure your blood pressure regularly. If it is high, you must adjust it within normal limits.

6. Lose weight if you are overweight.

7. Exercise regularly.

8. Test your blood sugar. If it’s high, you have to set it within normal limits.

9. Get enough sleep at night.

10. You have to control and mitigate the psychological tensions in your life.

If you have any heart related issues, do not start an exercise or weight loss program before consulting a doctor.

Conclusion

Though we can’t completely prevent certain types of heart disease, lifestyle changes, which help improve the condition of some patients with heart disease, may also help prevent many other types of heart disease. By avoiding these foods, the heart can beat longer and the body can work more productively.

The above article is only for informational and educational purpose and not for the purpose of rendering medical advice. The contents of this website are not intended to substitute for professional medical advice, diagnosis or treatment. Please consult your doctor or other healthcare professional regarding any medical or health related diagnosis or treatment options.

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