How to Cut the Risk of Cardiovascular Disease

Cardiovascular disease, which is sometimes known as heart disease, is not just one disease but rather a collection of diseases that affect the heart and blood vessels. Some forms of cardiovascular disease are angina, stroke, high blood pressure, heart attack and coronary artery disease. An unhealthy diet can contribute to heart disease, as can inactivity and smoking. Below are some ways to cut the risk of getting cardiovascular disease and live healthier in the process.

Instructions

1. Stop smoking. This could be one the most important things you ever do for yourself. Smoking not only contributes to cardiovascular disease but also to other diseases, such as lung cancer, chronic bronchitis and emphysema.

2. Start exercising. Regular exercise, such as aerobics, walking and even jumping rope, for at least 30 minutes each day, will help improve your overall health, which, in turn, helps strengthen your heart. Martial arts are especially beneficial to your heart, body and mind.

3. Get your cholesterol levels checked. Having high levels of bad cholesterol can increase the chances of plaque building up in your arteries. Foods such as oats, apples, legumes and garlic help lower cholesterol.

4. Eat healthy foods. The food we eat provides nutrition for our bodies but can sometimes make our bodies sick. Foods high in saturated fats, such as butter and fatty meats, can also increase the chance of having plaque build up. Overweight people have an increased risk for heart disease, so it is important to maintain a healthy weight.

5. Find healthy ways to control stress in your life. Stress can raise your blood pressure, which can increase your risk of heart disease. Get regular checkups or at least keep an eye on your blood pressure. If it is high, the doctor may need to put you on medication to bring it down.

Tips & Warnings

• Foods that are high in antioxidants and beta carotene can help to lower your risk of cardiovascular diseases. Vitamin E is an antioxidant and protects your cells from the effects of free radicals. Beta carotene changes into vitamin A once inside the body and works like antioxidants, helping to disable these free radicals. Free radicals can increase the chances of cardiovascular diseases, which is why it is important to eat foods like spinach, broccoli, tomatoes, carrots, squash, plums and pumpkins. They are rich in vitamin E and beta carotene. It’s recently been found that dark chocolate and blueberries also contain high levels of antioxidants as well. Practicing yoga can help keep both your stress levels and weight down.

• Cardiovascular disease is the number one cause of death around the world and effects both men and women. Before starting a regime of exercise and supplements and vitamins, talk to your doctor. Some people are not physically able to do certain types of exercise.

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