Ways to Prevent Heart Disease and Stroke.

             Cardiovascular disease plays a havoc with the lives of persons in the world. It is proved that this disease is the major cause of untimely and sudden death in many countries like in America (around  34%) and in India (around 53%).

             The best prevention against the cardiovascular disease is to understand the risks and treatment options. For staying healthy you have to take responsibility of your health. If you are older you have the greater risk. It is also transferred genetically. Your risk is greater if your parents, grandparents or other relative were suffered with or died of cardiac disease.

              

             Have a look at your lifestyle habits and decide to make changes whereat to help to prevent heart disease.

1.  Avoid Smoking :

Smoking or any expose to second hand smoke is major leading cause of sudden cardiac death. So quit at once. Quitting smoking reduces your risk from the moment of your quitting, within 5 to 10 years of its quitting, your risk declines to a level of similar to that of non smoker.

    

2.  Avoid or control Hypertension:

Healthy blood pressure is considered 115/70 mm Hg. The risks begins to increase from this range and doubles with each 10 mm Hg increase in large number and 5 mm Hg increase in minimum number.

With the purpose limit your intake of sodium, calories and alcohol.

3.  Reduce your Low Density Lipoprotein (LDL) or Bad Cholesterol:

Your total cholesterol should be less than 200mg/dl. Your LDL or bad cholesterol should be less than 130/dl and HDL( High Density Cholesterol or Good Cholesterol) should be greater than 40 mg/dl in men and 50 mg/dl in woman.

You can reduce your bad cholesterol with selective diets and medicines. Read more: Selective diets for Healthy Heart.

4.  Limit your calories:

Maintain intake of calories as per your requirements. Consuming more calories than your body burns, causes obesity. Abnormal obesity is the major risk of cardiac disease.

5.  Stay active:

Moving consumes calories and reduces your fat.  Your activity like walking to work place, grocery store or to your neighbour’s house, gardening and cycling are considered as the exercises with low intensity. If you are fit to do vigorous exercise like dancing, running or swimming, these are also good for your heart.

6.  Limit your alcohol consumption:

Limit your alcoholic drinks to two drinks or less for a man and one drink for a woman as case may be. One drinks measures 12 oz of beer, 4 oz of wine  ( one oz is equal to 28.4 ml of imperial system or 29.6 ml of US system. Any addition to the drinks increases the risk.

7.  Control your blood sugar :     

     If you are diabetic, your risk is two or three times greater. Keep your blood sugar within the healthy range.

How to Reduce Cholesterol.  

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