Cardiovascular disease for most people is preventable. There are many people out there who think that since it runs in their family so they are doomed to it. These people forget that terrible lifestyle choice can also run in their families.
The root causes of cardiovascular disease vary from person to person. Many studies have linked environmental pollutants, stress and the state of one’s microbiome to increased cardiovascular risk. However, by making some positive adjustments to lifestyle, one can really benefit when it comes to preventing the risk of cardiovascular disease. The key lies in leveraging and modifying lifestyle changes so that you don’t have to rely entirely on medications.
Adding more whole foods in your diet
In order to prevent heart-related disease, adopting a ‘food first’ mentality is the key. Switch to higher-quality whole foods and anti-inflammatory spices and stay away from processed foods that have the ability to shoot up blood sugar. A Mediterranean diet and other protein-rich, plant-centered diet is highly recommended. The most important thing is to know what to avoid. Trans fats, simple carbs, and refined sugar need to be avoided completely. One can start off simply by eating a handful of nuts every day and two servings of fish every week with six servings of colorful vegetables and two servings of fruit per day.
Properly timing the meals
Once you have improved the quantity and quality of your diet, now is the time to aim for right timing of your meals. Late-night eating needs to be avoided while intermittent fasting should be considered. There are many experts who recommend eating the biggest meal at midday and adhering to eating light after dark policy whenever it is possible.
Moving beyond cardio
When it comes to the health of your heart, the cardio exercise which has the best reputation is just not enough. Strength training in order to build muscle is recommended. By optimizing the muscle mass, one can increase longevity, prevent injuries and fight illness. All these are extremely crucial for the overall health of the body, both inside and out.
Quitting the habit of smoking
Smoking raises platelet stickiness, increases triglycerides in the blood, and causes narrowed and thickened blood vessels. All these factors are highly risky when it comes to the matter of heart disease. So, if you are someone who is an acute smoker, quitting it can prove to be a direct way to improve the health of your heart.
Managing stress levels
The autonomic nervous system responsible for controlling the stress response is connected strongly to the proper function of the metabolic and cardiovascular systems of the body. Meditation, deep breathing, prayer, and mindfulness are some of the techniques to achieve cool and calm healing state of the body.
Nurturing Positive Connections
Improving and nurturing relationships with family, friends, and others can go a long way when it comes to improving the overall health of a person. You would definitely agree on this.
These were some of the expert tips for lifestyle changes that can really help you in taking a proactive approach towards preventing or even reversing heart disease.
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