Heart disease and other cardiovascular diseases are the biggest cause of death in the world. Secret of natural cardiovascular disease prevention is simple.
List of Cardiovascular Diseases
Cardiovascular disease includes heart and blood vessel disease. List of cardiovascular diseases is great:
- Heart attack
- Heart failure
- Abnormal heart rhythms - arrhythmias
- Congenital heart disease
- Heart valve disease
- Heart muscle disease (cardiomyopathy)
- Pericardial disease
- Coronary artery disease
- Aortic aneurysm
- Peripheral arterial disease
- Cerebrovascular disease
- Renal artery stenosis
- Rheumatic heart disease and others
The main reason of heart attack and strokes is a blockage that prevents blood flowing to the heart or brain. The blockage is a build-up of fatty deposits on the walls of the blood vessels.
Heart Disease Symptoms
The symptoms of heart attack and strokes are:
- Chest pain, chest tightness, chest pressure or chest discomfort
- Shortness of breath
- Pain, weakness, numbness, or coldness in extremities
- Pain In the back, abdomen, neck, jaw or throat
- Racing heartbeat (tachycardia)
- Slow heartbeat (bradycardia)
- Fainting or near fainting
Heart Disease Causes
There are many risk factors that could cause heart diseases:
- High blood pressure
- High cholesterol
- Physical inactivity
- Family history of heart disease
- Heart defects from birth
- Excessive use of alcohol and caffeine
- Drug abuse
If you check the list of the main risk factors, you will recognize that the majority of them is your lifestyle, not your genes.
Cardiovascular Disease Prevention
You can save your life, but also increase your life quality with changing your lifestyle. The most of men claim that they enjoy life by doing one or many risk factors above. The problem is that they will soon reduce the quality of their life. Obese persons with cardiovascular disease can’t enjoy the full benefits of life and being healthy. So, it is up to you. It is your choice. Start today and now.
Here are the most important tips for cardiovascular disease prevention:
- Stop smoking and using tobacco
- Eat healthy
- Have regular exercise
- Reduce alcohol intake
- Get enough sleep
- Manage stress
- Have regular medical examinations
1. Stop smoking and using tobacco
Smoking and use of tobacco are one of the biggest risk for developing heart disease. Chemicals in tobacco damage your heart and blood vessels. Carbon monoxide from cigarettes increases your blood pressure and heart rate. When you stop smoking, even after one year the risk of cardiovascular diseases significantly reduces.
2. Eat healthy
Eating healthy is probably the most important factor for prevention of heart disease. Make a habit of eating mostly healthy food and giving yourself one day in a week when you could eat anything you are missing. Avoid sugar and sweet foods, the food with trans fats and grains. Avoid processed food and eat freshly prepared food. Eat more vegetables.
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Healthy diet, with regular exercise, will also reduce your high blood pressure, lower your blood sugar and reduce your cholesterol.
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3. Have regular exercise
Regular physical activity and healthy diet are the natural ways to dramatically reduce the risk of heart disease. But they will give you lots of other great benefits. The site and community have lots of articles and advices about exercise.
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Regular physical activity is great prevention not only for heart problems, but for many other health problems. But, too much of exercise, especially cardio can cause you problems with your health, even with your heart. Read more about this in Aerobic Exercise or Cardio Workout Can Cause More Harm Than Good.
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4. Reduce alcohol intake
Drinking more than recommended amount of alcohol have bad influence on your heart and vessels. Too much alcohol can cause high blood pressure, diabetes, abnormal heart rhythm, damage your heart muscles, cause liver problems and cancer.
Don’t drink more than 14 units of alcohol per week. How much is one unit? Check it here:
- 25 milliliters of 40% alcohol liquor
- 50 milliliters of sherry or similar drink that contains 20% alcohol
- 300 milliliters of lager beer or cider with about 4 % of alcohol
- 175 milliliters of wine with about 13 % of alcohol
5. Get enough sleep
Not enough sleep causes a higher risk of obesity, high blood pressure, heart attack, diabetes, stress and depression. Sleeping 7 hours and more will reduce the risk of heart disease, but also give you better quality of life. Put sleeping on top of the list of your priorities.
6. Manage stress
People are often dealing with stress in very unhealthy ways like overeating, drinking alcohol, smoking, taking drugs. Manage your stress in much better and healthier ways by:
- Doing regular exercise
- Relaxation exercises
- Having regular sex
7. Have regular medical examinations
Regular medical examinations can tell you are you at risk of getting a serious heart disease and whether you need to take some action. Your doctor may prescribe you also some medications and recommend lifestyle changes.
Read more about heart disease in this article.
Be aware that I am not a medical expert and if you have serious cardiovascular problems, you need to take advice from your doctor. Please read the disclaimer policies.