How to Prevent Heart Disease And Stroke

Prevention Of Heart Attack:-

1. Don't smoke

            Do not make smoking your habit or do not use it even as a fun if you want to avoid heart attack. And if people in your household smoke, encourage them to quit, too.

2. Control your cholesterol

            When blood flows through your blood vessels, it can drop traces of cholesterol, fat, and calcium, creating a buildup of plaque in your arteries. Too much of that plaque makes a heart attack more likely. If you don’t know your cholesterol levels, ask your doctor for a blood test.

3. Reduce high blood pressure

               It's the single largest risk factor for stroke. Watch your salt intake, and exercise on a daily basis. Your doctor may also prescribe medications that flush out excess water and sodium, consequently reducing blood pressure.

4. Get moving

           Exercising for 30 to 60 minutes at least four days a week can help lower blood pressure, lower cholesterol, and keep your weight at a healthy level. Going for a brisk walk is all it takes to start exercising.

5. Eat Good Diet

           Add plenty of fruits and veggies, grains, and foods high in omega-3 fatty acids like fresh tuna or herring to your diet. Cut down on salt, saturated fats, sweets, and red meats. Avoid trans fats and food with “hydrogenated” or “partially hydrogenated” ingredients. Variety in your diet is a good way to get all the nutrients you need.

6. Manage diabetes

          If you have diabetes, you are two to four times more likely to develop cardiovascular disease because diabetes raises LDL (the bad) cholesterol. Exercising and making healthy food choices will help you manage diabetes AND lower your LDL cholesterol levels.

7. Reduce stress

          Research has shown a direct correlation between heart disease and stress. In addition, stress often leads people to smoke or overeat.

8. Limit alcohol

          Drinking excessively can raise blood pressure and cause heart failure or strokes. However, research has shown that moderate alcohol intakeone drink a day for women or two drinks for men a daycan lower your risk for heart disease.

9. Use medication

          If you doctor has prescribed cholesterol- or blood pressure-lowering medications, take them as directed. In addition, your doctor may suggest that you take a daily aspirin to reduce your heart attack risk.

10. Relax Yourself

         Find a relaxation method that works for you. Yoga, meditation, dedicated time to unwind after work -- these can help keep your stress levels down. Stressful emotions such as anger and hostility may also lead to heart attack risk, so keep calm and be cool.