10 Things To Do To Limit Heart Disease
Heart disease is still one of the killer disease in the world.
If you want to keep your heart in great shape, here are 10 things you can do:
1. Cut down on salt
If you have a diet high in salt, it’s likely that your blood pressure could be high too – which means you have an increased risk of suffering from heart disease or stroke. The recommended maximum daily intake of salt is just 6g for adults and 3g for children (2.5g of salt is the equivalent of 1g of sodium).
2. Eat less sugar
Too much sugar in your diet could lead to weight gain, which can raise your blood pressure and lead to diabetes and heart disease.
3. Limit saturated fat
Eating too much saturated fat – found in butter, ghee, margarine, fatty meats, dairy fats and processed foods such as pies, pastries and cakes – is believed to increase cholesterol levels.
4. Fill up on fruit and veg
Increase the amount of potassium in your diet by eating at least five portions of fruit and veg a day (potassium can help to lower your blood pressure).
5. Go for more fish
Oily fish such as pilchards, sardines, mackerel, salmon and fresh tuna, are rich in omega-3 fatty acids, which are thought to be particularly beneficial for your heart because they improve your cholesterol levels.
6. Quit smoking
Smoking is one of the main causes of cardiovascular disease, and smokers are almost twice as likely to have a heart attack
7. Cut back on alcohol
Alcohol can affect your heart by causing high blood pressure, abnormal heart rhythms and damage to the heart muscle.
8. Get more exercise
Studies show that people who aren’t very active are more likely to have a heart attack than those who are.
9. Keep your weight down
If you’re heavier than you should be, your risk of high blood pressure, high cholesterol and type 2 diabetes is above normal.
10. Keep stress under control
If you’re under a lot of stress, you may be more likely to smoke, take little or no exercise and drink more than a moderate amount of alcohol – all of which are linked with heart problems.