Having a family history of heart disease is a common occurence & one often wonders how to manage or decrease the risks. While you may be worried about being affected with coronary diseases just because your family members suffered from it, there are various factors that are absolutely in your sole control. With a little change in lifestyle and following a well-regulated routine, you can easily keep your chances of suffering from cardiac diseases at bay.
1. Take a Healthy Diet Regularly :
Healthy diet means appropriate amount of calories to match your requirements and a balanced ratio of macro nutrients like carbohydraters , proteins and fats. To get micro nutrients Increase the amount of green leafy vegetables, colourful fruits , nuts and seeds in your regular diet as they are rich in phytonutrients and other anti-oxidants, vitamins, fibers, minerals as well as anti-inflammatory molecules that would increase your immunity.
2. Regulate Your Blood-Sugar Level :
Studies show that high blood sugar is a major contributor to cardiac diseases. So try to replace your high-carb diet with loads of fibre, protein and healthy fats to keep your blood-sugar levels in control.
3. Increase the Intake of Fibre :
Try to increase the amount of fibre in your food chart by having lots of complex carbohydrates like whole grains and oats . Fresh fruits and vegetables, nuts and soya also are good sources of fibre. Ideal fibre amount should be up to at least 50 grams a day. You may even include fibre supplements in your diet.
4. Stay Away From Processed and Junk Food :
We know you are crazy about fast food, but you must avoid sodas, processed jams, fruit juices and soft drinks as well, which are the greatest contributors to diabetes and in turn lead to heart diseases.
5. Increase the Intake of Omega-3 Fatty Acids :
Try to include cold-water fish like sardine, salmon and herring along with flax seeds and sea weeds. This ‘good’ fat would keep your cholesterol level in check and lower down the amount of malicious LDL levels and transform them into harmless LDL particles. You can take Omega supplements also.
6. Get Rid of all Hydrogenated Food :
This implies that you should abstain from having cookies, margarine, baked stuff and crackers. Don’t be fooled by the label saying, “no trans-fat” and instead look for healthy oils like olive or sesame oil.
7. Abstain from Consuming Alcohol/Tobacco / Smoking :
Alcohol can do no good to any organ of your body. Instead, it triggers the amount of triglycerides, causes fatty liver and creates sugar imbalance in your body. By reducing alcohol consumption you can reduce inflammation, which causes various chronic diseases. Tobacco in any form is dangerous for our body and should be completely avoided.
8. Exercise Regularly :
Researches report that a minimum of half an hour’s exercise is required by our body regularly. After all, the heart is a muscle, and you must work out regularly to keep it healthy for a longer span.
9. Manage your Stress Levels :
Stress alone can lead to a fatal heart attack without prior signal. Take the time out to indulge in yoga, meditation, tai chi or anything that would keep your stress levels under control and help you to lead a happier, healthier life.
10. Get Regular Health check ups done :
Even if you dont have a family hiostory of heart disease you should get regular check ups done which should include fasting sugar levels, cholesterol levels , ECG and cardiac stress tests . these will help you pick your risk factors early and prevent heart diseases.
These 10 easy ways will help you to prevent cardiac diseases; but you must consult a responsible cardiologist at the earliest if you have ay doubt. Wish you a healthy life >