Heart disease is the top cause of death in Australia. In 2010, it was estimated that over 45,600 Australians died from this disease. The good news is that heart disease is a condition that can be prevented. Below are some of the things that people can do to cut their chances of developing heart disease.
Avoid Smoking And The Use Of Tobacco Products
Smoking and tobacco use are two of the major contributors to heart disease. Tobacco contains chemicals that can cause atherosclerosis, which is a condition that causes the arteries to narrow. Atherosclerosis can eventually lead to heart attacks. Cigarettes and tobacco also cause the heart to work harder.
It is important to note that females who take birth control pills while smoking or using tobacco products are at a greater risk for developing heart disease. The good news is that everyone can cut their chances of developing heart disease drastically if they quit smoking and using tobacco products.
Exercise Every Day
Exercise helps control many of the risk factors that lead to heart disease, such as high cholesterol, high blood pressure and obesity. Regular exercise also helps keep the heart strong. That is why you want to get between 30 and 60 minutes of exercise every day. Keep in mind that you do not have to go to the gym to get exercise. Walking, riding your bike and hiking are some of the ways that you can exercise without even going to the gym.
Furthermore, you do not have to exercise for 30 minutes consecutively. You can exercise for 10 minutes in the morning, 10 minutes in the afternoon and 10 minutes in the evening.
You should follow a diet that is rich in vegetables, fruits, whole grains and lean protein. You should also try to get two or three servings of salmon or another type of fatty fish. Fish contains omega 3 fatty acids, which are a type of healthy fat that have been shown to cut the risk of heart disease. If you do not eat fish regularly, then you can get your omega 3 fatty acids from walnuts and flaxseed. Additionally, you should limit your consumption of red meat, sugary foods and processed foods.
Limit Alcohol Consumption
Small amounts of red wine have been shown to lower the risk of heart disease. However, if you drink alcohol in large quantities, then your risk of heart disease will be greater. That is why you should only drink one or two alcoholic beverages per day.
Get Regular Checkups
If you have diabetes, high blood pressure or high cholesterol, then you are at an increased risk for developing heart disease. That is why regular health screenings are important. Getting those conditions treated early will drastically cut your risk of heart disease.
These are some of the main steps in ensuring that your healthy heart stays that way for a long time. It’s never too late to break bad habits.
Author Bio: Michelle is a Brisbane resident who loves travelling, food and writing. She is currently studying nutrition and writes blogs to inspire other health kick starters and hopes to encourage people to start focusing on their health.