Heart disease ranks first in the list of death causes in both women and men. However, with only a few lifestyle changes along with a heart healthy diet and exercise regimen, you can lower the risk of developing heart disease and maintain a healthier heart for life.


Cutting the fat

A low-in-fat diet can help lower the risk of heart disease. Saturated fat in butter, meat, and whole-fat dairy products is recommended to be consumed no more than 7 percent of your daily calories. Trans-fats, which are in margarine, oils, fried foods, etc. are also needed to be eliminated from your diet.



Only 1 percent of your daily diet should consist of trans-fats


Eating Vegetables and Fish


Colorful foods such as pomegranates, blueberries, tomatoes, and spinach are rich in antioxidants, which can decrease your risk of heart diseases. Many fruits and vegetables, such as oranges, bananas, or mushrooms, may help regulate blood pressure, thanks to their high level of potassium.



Five to nine servings a day of fruits and vegetables are highly recommended


Meanwhile, fatty fish like salmon, sardine, or rainbow trout would help reduce the risk of heart diseases by decreasing your blood pressure and triglycerides.



Eating fatty fish twice a week to get your omega-3 fatty acids.


Giving up Smoking


Smoking can cause cancer, heart attack, and other dangerous diseases. They are costly, and what’s more, they could really kill you. Smoking narrows arteries, raises blood pressure, and thickens blood. And even if you don’t care of your own health, let think of nonsmokers being affected by your smoke.



It is time to give up cigarettes for good



Being aware of your risk

It is important for you to check high cholesterol, elevated blood sugar, as well as signs of diabetes periodically. This would help you to be proactive about your health to take some action against that risk.



For women, blood pressure should be less than 120/80


Doing exercise

Exercise can increase your “good” cholesterol and decrease your “bad” cholesterol. These two kinds of cholesterol, accompanying with triglycerides, would form your total cholesterol count. The more exercise you do, the better could you reduce your cholesterol.



LDL should be less than 100, and HDL should be above 50 for women



‘Healthy Heart Exercise Class’ at The London Irish Centre



Related Articles: 


1. Heart Healthy Fats


2. Keep your Heart Healthy


3. Have A Heart Healthy Diet


I have been working as a doctor of a general hospital since February 1998. In addition, I am a full time writer and specialize in weight loss related issues. I also write for a number of different websites on the Internet.

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