Each year thousands of Americans are affected by heart disease, which, in many cases, is preventable. The heart is the most important organ of the body and heart disease occurs when the blood supply to the heart is diminished or blocked. There are several important, controllable factors that contribute to this situation and these can be avoided with lifestyle changes. The very first factor is diet. Western diets consist of foods that are high in saturated fats. Saturated fats are found in animal products such as, whole milk, meat, eggs, butter, and cheese. When these fats are consumed they increase cholesterol levels, which in turn increases the risk of heart disease. Replace saturated fats with small quantities of mono-unsaturated fats and poly-unsaturated fats. These fats are found in olive oil and other plant and fish oils. They may actually lower cholesterol levels in our bodies. Avoid fat from animal sources and hydrogenated oils such as margarine. Cook sparingly with oils and bake or broil instead of frying.
Processed foods are also usually high in fat, calories, artificial flavorings, and sugar. Processed foods contain very little fiber, which is essential for binding cholesterol in the digestive tract. Consuming large quantities of refined foods also results in obesity and constipation. This puts a strain on the heart. Fiber keeps the digestive tract clean and eliminates cholesterol-forming substances. It would therefore, be beneficial to avoid white flour products, pastries, and junk food. Eat large quantities of whole grains, fruits, and vegetables. Starchy vegetables, i.e., potato, corn, beans, and leafy green vegetables have a high fiber content. Salt should be used sparingly in order to keep blood pressure levels low. Drink 6-8 glasses of water daily. Water cleanses, bathes and moisturizes our bodies both internally and externally. It also transports nutrients to the cells.
Stress also affects the cardiovascular system. In our fast paced society there is an urgent need to make a determined effort to slow down and learn to relax. Chronic stress makes the heart work faster and harder while elevating blood pressure levels. Stress hormones trigger a chain reaction that may place added stress on the heart vessels. Strive to eradicate whatever might be causing stress in your life.
Smoking is another controllable factor that affects the condition of your heart. Cigarette smoke contains highly toxic substances including nicotine, which is the primary active ingredient. Nicotine increases your blood pressure, which in turn makes the heart pump faster and the arteries work harder as they drive blood through your blood vessels. Nicotine and the other toxic substances found in cigarette smoke contribute to an increase of fat and cholesterol in the blood stream, which form plaque on artery walls.
Another factor that contributes to heart disease is a sedentary lifestyle. Physical activity is a key element in the prevention of cardiovascular disease. The heart benefits from vigorous activity, which significantly reduces blood cholesterol levels. Exercise does not imply that everyone has to be an athlete but any good fitness plan will include both cardiovascular and strength building exercises. You should consult your physician before beginning any exercise program. Following that, you should start slowly, increasing the duration and frequency according to your body’s daily capability.
If you're unsure what kind of exercise program is best for you, talk to a professional personal trainer. A personal trainer can build a personalized exercise program that is designed specifically to not only fit your level of strength and fitness but also one that will be challenging and interesting to keep you from getting bored and losing motivation. If you have a busy schedule, you might consider signing up with an online training and nutrition counselor. Online fitness and nutrition programs offer clients the benefit of knowledge, direction, advice and support from a professional trainer to help you reach your goals anytime, anywhere and at very reasonable rates.
Preventing heart disease by making lifestyle changes means breaking old habits and making a lifelong commitment toward improving your health. It takes time and effort but you will be rewarded with the satisfaction of having clean arteries, a healthier body and increased longevity.
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