Protecting our body from coronary diseases is a high-risk task. Changing our lifestyle can pave the way for cardiovascular disease prevention.
Main things we can do to prevent cardiovascular disease are:
1. Follow a healthy diet!
A low-fat, high-fibre diet is recommended, which should include plenty of fresh fruit and vegetables (5 portions a day) and whole grains.
There are 2 types of fat: saturated and unsaturated. You should avoid food containing saturated fats, because these will increase the levels of bad cholesterol in your blood.
Foods high in saturated fat include:
- Meat pies
- Sausages and fatty cuts of meat
- Ghee – a type of butter often used in Indian cooking
- Hard cheese
- Cakes and biscuits
- Foods that contain coconut or palm oil
Foods high in unsaturated fat include:
- Oily fish
- Nuts and seeds
- Sunflower, rapeseed, olive and vegetable oils
You should also try to avoid too much sugar in your diet, as this can increase your chances of developing diabetes, which is proven to significantly increase your chances of developing CHD.
2. Have adequate sleep!
Insufficient sleep duration is prevalent in the population and is associated with weight gain and obesity, inflammation, cardiovascular disease, diabetes, and mortality. Insomnia is also highly present and represents an important risk factor for cardiovascular disease, especially when accompanied by short sleep duration.
Sleep apnoea is a well-characterized risk factor for cardiometabolic disease and cardiovascular mortality. Other issues are relevant as well. For example, sleep disorders in paediatric populations may convey cardiovascular risks. Also, sleep may play an important role in cardiovascular health disparities.
3. Be physically fit!
Combining a healthy diet with regular exercise is the best way of maintaining a healthy weight. Having a healthy weight reduces your chances of developing high blood pressure.
-Regular exercise will make your heart and blood circulatory system more efficient, lower your cholesterol level, and also keep your blood pressure at a healthy level.
-Exercising regularly reduces your risk of having a heart attack. The heart is a muscle and, like any other muscle, benefits from exercise. A strong heart can pump more blood around your body with less effort.
-Any aerobic exercise, such as walking, swimming and dancing, makes your heart work harder and keeps it healthy.
Article by Jyothika Nithin, as a part of student project/internship.
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Understanding and applying Nutrition Series. Edited by Candok Editorial Board, Candok Lifestyle. Live Life, Naturally!