8 effective ways to prevent heart disease

To **prevent heart disease**, you must follow a healthy lifestyle.... Nowadays, most young people are prone to heart diseases due to unhealthy lifestyles and consumption of harmful food.... heart disease is the main cause of death.... However, you cannot change some of the risk factors for heart disease, such as family history, sex at birth or age.... but you can take many steps to prevent heart diseases.. Methods to prevent heart disease In addition to the fact that people may be genetically susceptible to heart diseases, living and environmental conditions can also have a great impact on the development of various heart diseases... ### Smoking is prohibited. One of the risk factors for heart disease is smoking....the best thing you can do for your heart health is to quit smoking....even if you are not a smoker avoid secondhand smoke....the chemicals in tobacco can seriously damage the heart....cigarette smoke reduces oxygen in the blood which increases blood pressure and heart rate....smoking reduces the risk of heart disease to half that of smokers....no matter how much you smoke, as soon as you quit smoking, You did to prevent heart disease... ### Exercise and movement to prevent heart disease Try to exercise for about 30 minutes to an hour a day... Daily and regular physical activity can greatly reduce the risk of heart disease... Physical activity also helps control your weight... If you have not been active for a while, you may need to start exercising and activity slowly... For this, it is better to follow the following goals: - Walk about 3 hours a week.... - On average, devote one to two hours a week to vigorous aerobic activities such as running.... - Do 2 to several sessions of strength training a week.... Even the smallest activities are good for the heart.... Even if you can't follow the goals, don't give up.... Sometimes some people have heart palpitations during exercise.... It is recommended to do an echo stress test for further investigation... 2 diabetes... A. A healthy diet includes: - Vegetables and fruits - Beans or other legumes - Lean meat - fish - Fat-free or low-fat dairy products - Whole grains - Healthy fats such as avocado oil or olive oil Try to use less of the following: - Salty or high sodium meals - Sugar or sweet drinks - Highly refined carbohydrates - Alcohol - Processed foods such as processed meat - Saturated fat in red meat, full-fat dairy, palm oil and coconut oil - Trans fat in fried fast foods, chips and baked products ### Weight control Being overweight in some areas of the body, especially around the middle, increases the risk of heart disease. Being overweight can lead to conditions such as high blood pressure, high cholesterol, and type 2 diabetes that are dangerous to heart health. Even a small amount of weight loss can be good for your heart. They usually need more sleep..so make sure you get enough rest...set a proper sleep schedule and stick to it....go to bed and wake up at specific times every day....also keep your bedroom comfortable and dark...if you feel you are getting enough sleep but still feel tired during the day, it is best to consult a doctor....you may need to be evaluated for obstructive sleep apnea....### Stress Management Constant stress and anxiety can contribute to increased blood pressure and other risk factors for heart disease. Some people turn to unhealthy ways to deal with stress. For example, these people may overeat, drink alcohol or smoke. be.. these tests High blood pressure is considered a risk factor for heart disease and stroke. People 40 years and older are also included in blood pressure screening tests. For diabetes.. ### Prevention of infection Some infections can lead to heart problems... for example, gum disease may be a risk factor for cardiovascular disease... so brush and floss daily... get regular dental checkups... other infections can make existing heart problems worse... vaccines also help protect against infectious diseases...