Heart disease over the years has been known to affect people of ages and gender. Photo/health24hours.com.
Heart disease was thought to only affect the elderly, but more than half of heart-related deaths affect people under the age of 65 years. Luckily, much has changed over the last few decades. Heart disease is so prevalent over 17 million people die every year from it. It’s a staggering number when one considers that 80% of these premature deaths can be prevented by eating better, moving more and avoiding smoking. It’s time for a change of heart
Eliminate saturated fats
Overwhelming scientific evidence links the consumption of meat to numerous diseases. In fact, people are calling meat the new tobacco after the World Health Organisation (WHO) placed red and processed meat at the same danger level as cigarettes and asbestos. Saturated fats undoubtedly contribute to heart disease and any research that states otherwise suffers from something called adjustment bias.
Take Omega 3’s and cut out the middle fish
Essential omega-3 fats are important for a healthy heart, reducing the risk of diabetes and helping to support normal cholesterol levels. Essential omega-3 fats are called “essential” because our bodies cannot make them. This is why we see fish and fish oils usually stated as the go-to recommendations.
Use heart-smart alternatives
Pouring oil over your food means you’re consuming a lot of fat. And eating a lot of fat, including “healthier” ones, means you’re eating a lot of calories, causing weight gain, leading to increased risk of diabetes, high blood pressure, stroke, cancer and heart disease. When cooking at home consider using an air fryer instead of a deep fryer, stove and even the oven! An air fryer is a nifty kitchen appliance that uses hot air to cook, roast and even bake food with minimal to no oil without compromising on flavor, texture or taste.
Increase cardiovascular fitness
Increase your cardiovascular fitness with running, cycling, circuit training, or high-intensity interval training. This kind of exercise causes the blood to pump much harder and that forces the arterial wall to stretch, improving the elasticity of the arteries. Alternate between intensity and between upper and lower body exercises with minimal rest periods for maximum results.
Reduce smoking and drinking
According to the National Heart, Lung and Blood Institute, cigarette smoking causes about one in every five deaths. The chemicals in tobacco smoke harm your blood cells, the function of your heart, and the structure and function of your blood vessels. This damage increases your risk of atherosclerosis and coronary heart disease, leading to raised blood pressure, chest pain, heart attack, heart failure, arrhythmias, and even death. Quitting smoking and avoiding secondhand smoke can help reverse heart and blood vessel damage and reduce heart disease risk.