10 useful tips to prevent heart disease

Minimize the use of high calorie, low-nutrient foods like baked goods, chips, canned sugar cereals. Learn how to manage and control stress .

Cardiovascular disease is a common disease, adversely affecting our lives and life expectancy. Three main risk factors are smoking addiction, high blood pressure and inflammation. Here are some tips to help you prevent cardiovascular problems. Even if your parents have high cholesterol or congenital heart disease, you can avoid or at least slow the development of effects actively with a healthy lifestyle.

1. Control weight, quit smoking

Maintaining your ideal weight is as stable as possible. If you smoke, do everything you can to give it up.

2. Reduce the amount of animal fat

Minimize consumption of animal fats, especially excessive dairy products. It will increase cholesterol more than other foods. All fats can increase inflammation, which is one of the major causes of cardiovascular disease and other diseases, as well as an increase in both total cholesterol and bad LDL cholesterol.

Proper diet contributes to cardiovascular disease prevention.(Photo: thenutritionpost)

3. Limit energy-rich, low-nutrient foods

Minimize the use of high calorie, low-nutrient foods like baked goods, chips, canned sugar cereals, other processed foods, as well as snacks from chips to meat salted. These types of obesity, a threat to cardiovascular disease. Avoiding exposure to chemicals as much as possible will reduce vascular stimulation, which is believed to be the main starting point for atherosclerotic plaque and blood vessels, thereby causing cardiovascular disease.

4. Have a reasonable exercise program

Exercise regularly with a balanced program including flexible stretching, endurance aerobic exercise, endurance. This helps reduce body weight, blood pressure and cholesterol. Exercise also lowers harmful LDL cholesterol and increases the body's good HDL cholesterol. Moreover, exercise also brings a spirit of clarity, a healthy heart.

5. Strengthen foods with high fiber and low calorie

Eat nutritious, high-fiber and low-calorie foods like greens, whole grains, beans and fruits. This diet can help you live longer.

6. Encourage nuts

Give your body a good quality oil by eating nuts (unsalted, organic) such as almonds, walnuts, sunflower seeds, pumpkin seeds, plus butter and omega-3 in Fish like salmon, sardines (better when eaten with green mustard). Use olive oil as a cooking oil.

7. Focus on beneficial cardiovascular vitamins

Nutritional supplements are believed to prevent cardiovascular disease including vitamins C, E, and D; Omega-3 fatty acids and B-group vitamins (especially B3, B6, B12 and folic acid) to maintain normal cholesterol metabolism and minimize homocysteine ​​levels.

8. Concentrate special nutrients

Special nutrients that can prevent and treat early disease are L-carnitine, Coenzyme Q-10, Chromium, Niacin.

9. Stress control

Learn how to manage and control your stress, let your anger, frustration pass, and communicate your emotions awake, not negatively. Practice forgiving and moving forward and be aware of what you have learned from life experience to avoid repeat mistakes.

10. Develop relationships

Develop close relationships that you can rely on when you need support. Always open your heart, ready to give and take back your love.