Prevent heart disease without medications

All types of heart disease that are not congenital can be prevented. There are three basic recommendations to help people keep heart disease from happening. It is very important to be aware of the fact that any heart disease is very dangerous and can lead to death. This serious risk is the reason that certain measures should be taken to prevent heart disease and maintain your overall health.

1.  Watch what you eat
What you eat is very important if you want to be healthy and to prevent heart disease. There is even a special diet that has been created for those people who want to prevent heart disease. This diet is culled from the Dietary Approaches to Stop Hypertension. These approaches form special eating rules that you need to follow if you want to prevent heart disease. This is comprised of a special, well-balanced and healthy diet, in which you are encouraged to eat many fresh fruits, unprocessed vegetables and other healthy foods. You should also cut back on fat and eat more foods that contain low-fat protein.

It is essential to understand which fats should be limited in your diet. You should first and foremost cut back on saturated fats. These are the elements that raise blood cholesterol levels and cause many health problems, so you should try to avoid eating foods such as beef, coconuts, butter, cheese, milk, etc.

In addition, try to avoid Trans fats that raise the level of your low-density lipoprotein (“bad” cholesterol) and decrease the level of your high density lipoprotein (“good” cholesterol). Therefore, try to eat less fried food, junk food, pastry, snacks, and so forth.

You should make an effort to eat more fruits and vegetables, which are very beneficial to your body. In addition, include more fish in your diet to get more omega-3 fatty acids — very important elements that lower the risk of having heart disease. Moreover, you can get these acids from different oils such as walnut oil, flaxseed oil, soybean oil, etc.

In addition to all of these rules, you should cut back on alcohol. This is another product that can be very dangerous, especially if not used in moderation.

2. Stick to your ideal weight
To find out what weight is perfect for you, you should calculate your body mass index. After you have determined your ideal weight, you should make an effort to maintain your weight at that ideal number. This is a very crucial matter; however, much of the excess weight that we carry is comprised of fat rather than muscle. This is bad for our bodies, and can lead to various health disorders such as high blood pressure, problems connected with high levels of cholesterol, and diabetes. If your body mass index is 25, that means that you are actually facing all of the above-mentioned problems. This is why body mass index can be a great indicator of potential problems.

Another way to find out if you should lose weight is to measure your waist. The limit for men is 40 inches (101.6 cm) and for women, 35 inches (88.9 cm). If your waist is larger than that, then you should definitely shed those excess pounds that could increase your risk of developing heart disease.

Even if you lose just ten percent of your excess weight, it will be very beneficial for your overall health. Besides, you will be encouraged by great results; you will feel better, be able to do more things, and you will look better. This may even become your best motivation to reach your ideal weight.

3. Regularly screen your health
This may seem a little paranoiac to some people, but it is very important to be regularly tested for your level of cholesterol and blood pressure. You may never know that you have certain problems connected with high blood pressure and heart disease if you do not have regular health screenings.

First of all, you need to check your blood pressure. Remember that all monitors show two numbers, and the ideal is 120/80. If your blood pressure is considerably higher, then you should take measures to lower it and decrease the risk of heart disease.

Next, you should check your cholesterol level. You should measure your cholesterol every five years. Ask your health care provider where you can have such a test. Do not forget to check it every five years, because as you grow older, the risk of high cholesterol increases. You should be very cautious, especially if some of your family members have experienced high cholesterol or have suffered from heart disease.

To diminish the risk of developing heart disease, you should switch to healthier eating. You need to eat more fiber and cut back on fat, sodium and overall calories. Remember that fats are your number one enemy. That is why you should eat less of those products that are rich in fats — especially fried foods. These should be removed from your menu entirely.

In addition, you should try to avoid foods that are rich in sodium. This chemical element should be present in your diet, but only in moderation. If you find that you are eating too much sodium, then you should cut back. Sodium is contained in salt, so you may want to minimize the amount of salt you add to your food; although the greatest source of sodium in our diets often comes from prepared foods that contain sodium as a preservative.

Eat more food that is low in calories. In order to maintain your ideal weight and avoid gaining those extra pounds that are not good for your body, you need be very cautious about calories.

Fiber is a very important part of your menu that should be always present. Eat more whole grain foods, fruits and veggies to get the amount of fiber that your body requires. In addition, you should try to take some vitamin and mineral supplements.

There are many tips to follow in order to develop a diet that is healthy for your heart, including the most important ones described below.

  • Try to limit the number of foods that contains a great deal of fat. Excess fat in your body can cause heart disease. The fats you should most scrupulously avoid are animal fats, palm and coconut oils. These contain saturated fats, and can easily boost the level of your cholesterol.
  • Cut back on such substances as salt and sodium; they are no good for you.
  • Calculate your body mass index and try to maintain your ideal weight. If you are overweight, try to lose the excess pounds.
  • Start eating more healthy food such as fruits, veggies and while grain products.
  • Start eating fewer fried foods and junk foods. Choose 1% milk instead of whole milk and eat less fried and smoked meats. Eat more unsalted, boiled, steamed and broiled fish, poultry and meats. Cook your food in oils such as olive oil, peanut oil, and sesame oil. Eat fewer eggs and choose yogurt over sour cream and mayonnaise.
  • Eat fewer snacks; the various chips and crackers are definitely no good for your body. Eat more rice and other whole grain products.

Always read what is written on the labels of the products you buy. Sometimes this can help you to choose a healthier product over another less healthy one. Reading labels is helpful because although you may feel a food is good, you may discover from the label that the manufacturer has added some preservatives or harmful chemicals. Therefore, reading food labels is crucial if you want to be healthy and to prevent heart disease. You should look for such words on the label as fat-free, saturated fat-free, low-fat, low saturated fat, reduced fat, reduced saturated fat, low cholesterol, reduced cholesterol, lean, healthy, sodium-free, light, calorie-free, low-calorie, reduced calories, high-fiber, light salted, light sodium, added fiber, etc. In addition, you should always check the expiration date and daily recommended value. This will help you to choose products that are good for your heart.


Last updated on Mar 13th, 2009 and filed under Cardiovascular Disorders. Both comments and pings are currently closed.

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