Five strategies without drugs to prevent heart disease

Health and Natural Living. There are methods to help prevent heart disease in addition to living a healthy lifestyle. Heart disease is the main cause of death, but it doesn't have to be a factor in your life. Here are five strategies to help protect the heart from heart disease.

1. Smoking or other tobacco products is one of the most important risks for developing heart complications. Not smoking is safe for the heart. Medical studies have shown all forms of tobacco products, including smokeless tobacco and low tar or nicotine.
Cigarettes are also very risky, as is passive smoking. Tobacco smoke contains more than 4,800 chemicals that are dangerous and harmful to the heart and body.

Chemicals damage blood vessels, make them narrow and cause heart attacks. Smoking also makes the heart work harder when blood vessels narrow, which increases blood pressure and heart rate.

Carbon monoxide is in cigarette smoke. This replaces oxygen in the bloodstream, which results in higher blood pressure. Women who smoke and use birth control pills have a higher risk of having a heart attack due to stroke than non-smokers who use contraception. The risk increases for smokers who use contraception when they are over 35 years old.

2. Regular activity reduces the risk of fatal heart disease. Combining activities with a healthy diet reduces the risk even more. Physical activity helps maintain weight control which also reduces the risk of heart disease by avoiding obesity. Physical activity also reduces the risk of other health problems such as high blood pressure, high cholesterol and diabetes, in addition to reducing stress levels. Health guidelines recommend that the amount of physical activity for adults is 30 to 60 minutes at least four times a week. Simple walking is one of the best ways to enter daily physical activity to help reduce the risk of heart disease.

3. Eating healthy foods helps reduce the risk of heart disease. Limiting fat in food by adding fresh fruits and vegetables, whole grains and low-fat dairy products protects the heart. Learn to eat more healthy food about the type of food consumed compared to the amount of food consumed. Omega-3 fatty acids help in preventing heart disease and lowering blood pressure. Some fish are a natural source of Omega-3 which is very good for the body and heart. This can be found in flaxseed oil, walnut oil, soybean oil and canola oil. Reduce alcohol consumption to reduce risk too.

4. Maintain a healthy weight with a Body Mass Index or BMI within the healthy range. Each BMI level above 25 is considered unhealthy and increases the chances of heart disease and other health problems. When using a BMI table, remember that fat has three times more weight than fat, so you will have a higher level even when you are muscular.
Get regular health checks for high blood pressure and cholesterol. They can cause severe damage to the heart and cause heart disease. Blood pressure levels should not exceed 120/80 millimeters of mercury and cholesterol must be in the range of 130.

Prevention is amortized when you want to avoid heart disease. Learning to live a healthy lifestyle is one of the best methods to combat heart disease.