How To Prevent Cardiovascular Diseases?


Cardiovascular diseases are also known as circulatory diseases. They include stroke and high blood pressure. These heart conditions block or narrow down blood vessels, causing heart attacks. These disease symptoms depend on your condition. The main symptoms include;

  • Fatigue
  • Breathlessness
  • Swollen limbs
  • Chest pain
  • Numb legs

These diseases are detected using blood tests or CT scans, and you can handle them by changing your lifestyle. Contact Dr. Rishin Shah for all cardio-related issues. Below we discuss how you can prevent cardiovascular diseases.

  1. Eat a Balanced Diet

It is advisable to take a low-fat diet that should consist of fresh fruits and vegetables. It will also help to limit your salt intake to 7g per day to prevent blood pressure. Fat is available in two forms; saturated and unsaturated. It will help to shun foods rich in saturated fats because they increase cholesterol levels in your blood. Food rich in saturated fats include;

  • Lard
  • Cream
  • Meat pies
  • Butter.

However, a balanced diet should consist of unsaturated fats because they increase good cholesterol levels and prevent arteries from blocking. Foods rich in unsaturated fats are;

  • Oily fish
  • Avocados
  • Seeds and nuts.

Also, avoid sugar in your meals because it causes diabetes.

  1. Be Active

A healthy diet and regular exercise are great ways to have a healthy weight. A healthy weight keeps you free from high blood pressure. Frequent exercise makes your circulatory system efficient, maintaining the correct blood pressure. Exercising also prevents a heart attack. The heart is a muscle, and it gains from exercise. Strong hearts pump blood around your body with minimal effort. Other aerobic exercises like swimming keep your heart working and healthy.

  1. Avoid Smoking

Quitting smoking reduces your chances of getting CHD. Smoking is a considerable risk factor for contracting atherosclerosis. It also triggers most coronary thrombosis in people aged forty and below. A study has shown that you are more likely to shun smoking by using stop-smoking medicines.

  1. Have a Healthy Weight

A practicing nurse will inform you what your weight is in relation to your build. You can also use a BMI calculator to know your body mass index.

  1. Lower Your Alcohol Intake

It is advisable not to exceed the recommended limit if you drink to avoid cardiovascular diseases. Men should take thirteen drinks per week, spread over four days. It will also help to shun binge drinking because it puts you at more risk of a heart attack.

  1. Regulate Your Blood Pressure

It is advisable to regulate your blood pressure by eating a healthy diet and working out frequently. The recommended target is 140/90mmHg and below. Your GP should also check your blood pressure often if it is high.

  1. Control Your Diabetes

Diabetic people are more likely to develop CHD. They can regulate their blood sugar by working out and watching their weight.

  1. Take Medicine

Your doctor might prescribe some drugs if you have CHD, preventing further complications. It will help to take the prescribed medicine to prevent these conditions.

Cardiovascular diseases occur in the heart and are fatal. The above points explain how you can stay free from these conditions. Feel free to contact us for all cardio-related issues. We also have diet programs that will help you start by eating right.

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