Heart disease is the No. 1 cause of death in most of the developed countries, such as the United States.
People are dying less often thanks to the pharmacological and technological advances of the recent decades, but why are we still having so many people dying due to heart disease.
You may ask why it is occurring more in the developed countries and not anywhere else. That is a great question, and surprisingly we have a simple answer to it.
It all links to our lifestyle.
Or rather, our lack of healthy lifestyle that is the main contributor to this problem. In the 21st Century, we have all types of technological advances that help us to perform different task which have greatly improved our lifestyle but also changed our lifestyle.
7 lifestyle changes you should do for a healthier heart.
1. Quit Smoking
You may have heard dozens of times, that people ask you to quit smoking. Although I know it is not an easy task to quit, but you really should consider quit smoking. A single cigarette contains thousands of chemical compounds, and amount those, Nicotine can cause increase chances of birth defects in pregnant ladies.
Each cigarette you light increase the damage to your heart and blood vessels, leading to atherosclerosis. Atherosclerosis can lease to heart failure.
2. You are what you eat
When speaking of health, it always linked to the idea of food. Eating a well balance diet is always the key to a healthier life and could lower the chance of getting heart disease by at least 25 percent. Stay away from fast food, as processed foods are often high in salt, saturated fats and is filled with various form of preservatives.
Try to incorporate more fruits and vegetables into your diet, reduce deep frying and try cooking your food by steaming. This will greatly help in reducing your risk of having cardiovascular disease.
3. Eat Chocolate
Eat dark chocolate. Studies have shown that people who eat dark chocolate which are at least 70 percent cacao tend to have 40 percent lower risk of heart disease and 30 percent lower risk of stroke. The beneficial effect are most likely due to the compounds found in cacao called flavonoids, which helps in keeping arteries to be flexible.
Take note to stay clear from milk chocolates that are high in sugar or butterfat as they tend to raise cholesterol levels which are harmful to your heart.
4. Drink a little alcohol
Some studies have shown that drinking minimally of no more than one drink per day for woman and two drinks per day for man can actually helps in having a healthier heart. But this must be taken care with caution, as alcohol will have many other undesirable side effects that may harm other parts of your body.
Do not drink if you are driving, it will not only endanger yourself but also the innocent people around you. Be Responsible.
People nowadays are in a rush for almost everything and anything, maybe it will be a good idea that you should try slowing down your pace, as people under intense stress may affect the risk of heart disease and stroke.
6. Exercise regularly
Having a daily regime of exercising at least 30 minutes per day can greatly reduce your risk of heart disease. Exercising reduce your chances of getting a heart attack by 30 to 50 percent.
Brisk walking, cycling or swimming are some of the great choices that are easy to do and is easily accessible.
7. Aim to Lose-Some-Pounds or Gain-Some-Pounds
Healthier weight does not only just mean to lose weight it can also mean the other way. Nonetheless, people with the problem of obesity heighten the risk factor of having heart related disease.
The key is to have a good intake of nutrients, control calorie intake and to have a decent amount of physical activities to achieve a healthier weight.
A balance diet and regular exercise are one of the few easiest things to do to have a healthier body and reduce heart disease.