Tag Archives: Heart disease

5 Super Tips On How To Reduce Risk Of Getting Heart Diseases

Heart diseases also known as Cardiovascular disease (CVD) is a general term for conditions affecting the heart or blood vessels.

Heart diseases are the No. 1 cause of death worldwide, in all continents with humans CVD is the highest killer disease.

Heart diseases are in many types but all can often largely be prevented by leading a healthy lifestyle.

We will give you some tips to reduce the risk of you, family or friends getting this cruel disease.

1. Eat And Feed On The Right Foods

Eat food with Omega-3 fatty acids which offer protection from heart disease and can be found in foods such as salmon, mackerel, flaxseed, and walnuts and in certain vitamin and mineral supplements.

READ: How to eat the right food.

2. Lose weight if you are overweight.

Workhard to maintain a healthy weight to avoid being overweight either now or later in life

Read also: how to lose weight through exercise

Carrying extra weight puts a strain on your heart which can later make you get heart disease later in life.

Read also: How to lose weight through food

3. Exercise For At Least 30 Minutes Five Days A Week.

Aim for five 30 minute moderate exercise sessions five days per week.

Developing good exercise habits from a young age and maintaining those habits for your lifetime will improve your chances of staying in shape and reaping the benefits of exercise for your heart.

Getting 30 minutes of moderate physical activity five days per week will help you to protect yourself from heart disease.

4. Learn To Manage Stress.

Try yoga or another relaxation technique to help control your stress levels. One study showed that meditation effectively lowered systolic and diastolic blood pressure by an average of 4.7 and 3.2 mm Hg.

Stress causes damage to your arteries which may lead to heart disease, so it is important to develop techniques for managing stress.

Remember stress is a silent killer, make sure you manage stress or stop tasks that will break you down

5. Get Plenty Of Sleep.

Not getting enough sleep can lead to all kinds of health problems. Try to improve your sleep quality and ensure that you get seven to eight hours of sleep each night.

A research shows that eating walnuts daily lowers heart disease risk

For the study, the researchers recruited 45 participants with overweight or obesity between the 30-65 age group. Before the study began, participants were placed on a “run-in” diet for two weeks.

Eating a handful of walnuts daily may lower the risk of developing cardiovascular disease (CVD), says a study. The study, published in Journal of the American Heart Association, examined the effects of replacing some of the saturated fats in participants’ diets with walnuts. It found that when participants ate whole walnuts daily in combination with lower overall amounts of saturated fat, they had lower central blood pressure.

For the study, the researchers recruited 45 participants with overweight or obesity between the 30-65 age group. Before the study began, participants were placed on a “run-in” diet for two weeks. “When participants ate whole walnuts, they saw greater benefits than when they consumed a diet with a similar fatty acid profile as walnuts without eating the nut itself,” said Penny Kris-Etherton, Professor of Nutrition at the University of Pennsylvania.

The research was one of the first to try to uncover which parts of the walnuts help support heart health”. During the study, participants were randomly assigned to one of three study diets, all of which included less saturated fat than the “run-in” diet.

All three diets substituted walnuts or vegetable oils for five percent of the saturated fat content of the “run-in” diet and all participants followed each diet for six weeks, with a break between diet periods.

The researchers found that while all treatment diets had a positive effect on cardiovascular outcomes, the diet with whole walnuts provided the greatest benefits, including lower central diastolic blood pressure (a normal diastolic blood pressure is 80). “Instead of reaching for fatty red meat or full-fat dairy products for a snack, consider having some skim milk and walnuts,” said Kris-Etherton.