Heart Disease – How to Prevent it

Here is a video on Heart Disease Prevention:

Robina 7 Day Doctors and Acupuncture recommends this video

https://www.youtube.com/watch?v=ehp4fK7PePo

So, what can we all do to reduce our risk? What should we steer clear of, and what could help keep our hearts healthy?

Stopping smoking

Smoking makes your blood more sticky, which makes blockages in the blood vessels more likely. It also may make cholesterol in the blood more toxic, making the build-up of plaques within blood vessels more likely. It increases the heart rate a little, putting pressure on the heart, and it may also irritate the linings of the blood vessels themselves. Finally, if you do have a heart attack, being a smoker increases the chance of you dying of that heart attack by 60%.

 However, the good news is that if you stop smoking, you can reduce all these risks quickly.

Reducing your blood pressure

The heart is pumping blood through all our blood vessels, and if the pressure is high in these vessels, the heart has to work harder to do that. High blood pressure may also create growths within the blood vessel linings themselves.

Reducing salt  in your diet can reduce blood pressure.  So can adding potassium through eating more fruit and vegetables.

Obesity is also a big cause of high blood pressure, and losing a few pounds can reduce it by quite a lot, reducing your risk of heart disease.

Lowering cholesterol

Reducing saturated fat intake and lowering blood cholesterol through taking statins or other means can lower your risk of heart disease – in some cases by between 20-40%.

Mediterranean diet

One randomised trial has suggested that a Mediterranean diet with olive oil and nuts can reduce the risk of heart disease by about 30%. High fibre and fruit & vegetables appear to reduce your risk as well, whilst processed meats (probably by increasing cholesterol levels) increase your risk.

The evidence on alcohol at the moment suggests that it is not protective against heart disease.

Exercise is certainly a good way to reduce the risk of further heart disease in people who have already had a heart-attack. In people who haven’t, the evidence is less strong but generally being fitter reduces your blood pressure and is likely to be beneficial.

running

exercise

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