Golden rules to keep heart disease at bay

Heart disease is the world’s biggest killer. If you’re eager to keep heart disease at bay, you’ve come to the right place.

Here are some golden rules to follow to keep your heart healthy and reduce your risk of life-threatening cardiac problems.

EXERCISE ON A REGULAR BASIS

Exercise has a wealth of benefits for your heart. When you train, your circulation improves. This helps to lower blood pressure in the long-term. Exercising also increases your endurance and strength. It’s also proven to lower cholesterol and reduce the risk of atherosclerosis. This occurs when fatty deposits collect in the inside of the artery walls. These collections cause the arteries to narrow, increasing the risk of obstructed blood flow to the heart.

When you mention the word exercise, many people think of going to the gym. But you don’t suddenly need to become a gym bunny to reap the rewards of regular physical activity. There is a broad spectrum of activities out there you can try. Go swimming or cycling in the great outdoors. Test your mettle with climbing lessons, or go for a jog in the park. Learn to dance or join the local tennis club. Take your dog for longer walks or join a baseball or hockey team. The options are endless.

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STICK TO A HEALTHY EATING PLAN

Your diet has a vital to play when it comes to heart health. The most important rules to follow are increasing your intake of fiber-rich foods and reducing your intake of harmful fats. Saturated and trans fats are particularly damaging for your health. Examples of foods that have a high saturated fat intake include cakes, pastries, and biscuits. You should also try and avoid processed meats, such as sausages, and fast food.

Some fats are very good for you, and you shouldn’t cut fat out of your diet. Try and opt for foods that contain omega oils and essential fatty acids. Examples include nuts, seeds, oily fish and olive oil.

You can lower your fat intake by replacing frying with grilling and baking. It’s also wise to moderate your intake of dairy products and to opt for lean cuts of meat.

Whole grains are beneficial for your heart. Try and swap white bread, rice and pasta for whole grain versions. You should also aim to consume five portions of fruit and vegetables per day. If you’re looking for inspiration for nutritious meals, there are hundreds of recipes online.

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RESEARCH HEART-HEALTHY SUPPLEMENTS

Supplements are products, which are used alongside healthy lifestyle choices to improve your health. If you’re looking to boost heart health by lowering cholesterol, you may wish to consider buying products like Endoca CBD. This product contains natural hemp oil, which is packed with antioxidants. It also has anti-inflammatory properties. Ask your doctor for advice if you’re unsure which supplements may be beneficial for you.

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SMOKING AND DRINKING

Smoking is usually associated with respiratory illnesses, but it is also a risk factor for heart disease and strokes. Drinking excessively can also increase your chances of developing heart disease. If you need help with giving up smoking or cutting down on drinking, see your doctor.

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Heart disease is a global killer. Follow these golden rules to improve heart health and keep heart disease at arm’s length.

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