The number 1 most common way to die today is heart disease. Sadly or happily, depending on how you look at it, it's also a disease that can be prevented. In this article, you'll learn how to prevent dying from heart disease - the most common way to die.
I've done a lot of research on this subject and here are my findings.
According to MayoClinic.com, here are 5 medication-free ways to prevent heart disease:
1. Do not smoke and stay away from all tobacco products:
Tobacco products including cigarettes are one of the biggest threats when it comes to heart disease. All the chemicals in these products are so very harmful to your heart. We all know this but if you do use these products, quitting is one of the best things you can do for your heart health and you should seriously do it already! No more procrastination! Avoid all kinds of tobacco products including smoke-less cigarettes and low-tar products. Also, make a point to avoid second-hand smoke too!
An interesting fact I learned from MayoClinic is that once you quit using these products, within 1 year, your risk for heart disease falls significantly. It doesn't matter if you've been a smoker for all your life, your risk will still drop.
2. Make sure to exercise every single day for at least 30 minutes:
Exercising really reduces your risk for heart disease definitely too. According to the website, if you combine this with other health measures like maintaining a healthy weight, your risk will drop even more.
It also affects your stress levels and stress really affects your risk for heart disease and other common ways to die.
What I like to do is to walk for 30 minutes every single day. This ensures that I'm lowering my risk. I'm also personally working on
3. Eat right:
There are foods that are good and bad when it comes to preventing heart disease. You can and should be eating foods that are "low in fat, cholesterol and salt". If you're interested in more information about this, do a google search for "Dietary Approaches to Stop Hypertension". Following this advice, you can and should eat fruits, veggies, whole grains and low-fat/no-fat dairy products. Beans and some kind of fish are also beneficial to your heart health.
You should be eating foods that promote healthy cholesterol levels.
Here is some more information:
Avoid saturated fat and trans fat.
Foods that are high in saturated fat include red meat, coconut and palm oils, and dairy products.
Foods that are high in trans fat include fast food, food from bakeries, snack foods, margarines and more.
Another super important thing you could do for your heart is eat plenty of fruits and vegetables... at least 5 servings a day. This will also help you prevent most common killer number 2 which we'll discuss more in the next article of this series: Cancer.
Try to include more Omega-3s in your nutrition plan too because this is really good for you too. A great source as most of you probably know already is salmon. You can also consider taking an Omega-3 supplement.
Don't drink too much either.
4. We mentioned this earlier but it's really important: Maintain a healthy weight:
Being overweight or even obese can cause diabetes, high blood pressure, and high cholesterol.
A great way to measure whether you are now at a healthy weight is to look at Body Mass Index. Research this topic to get more information about it.
In this article, it says that even a modest weight loss like losing 10% of your body weight has a big impact on your heart health. I've personally just reached my 10% weight loss goal following the new Weight Watchers Points Plus program and recommend it to anyone who is serious about weight loss - both men and women. Of course, I intend on continuing to stick to the plan and lose a lot more until I get to a healthy weight. PS. Weight Watchers works guys... Try it if you need to lose weight. I'm still looking for a program that will help me quit smoking though. If you know of any that have worked for you, please leave me a comment at the bottom of this page.
5. Get a check-up from your family doctor every year:
You need to know your numbers when it comes to cholesterol levels, blood pressure levels, and diabetes risk factors. If you don't, you could be leading yourself into some serious heart and general health problems...
These are all the tips I found on MayoClinic.com which is a great resource for all your health questions.
I've found some more tips though from other resources.
On about.com, I found these helpful additional tips:
1. Keep your stress under control. Find some stress-relieving activities and do then every day. These will really help you. Consider things like yoga, tai chi, meditation or a regular walk every day to help you stay relaxed and calm. Google search stress relief techniques and you'll find hundreds if not thousands of other suggestions on how to keep stress levels down.
2. If you have to lose weight, don't try "lose weight fast" diets. These will only cause more harm than good and often result in yo-yo dieting. Look for something that promises you consistent slow long-term results like Weight Watchers for example.
3. Like I mentioned in the smoking part, these other health enhancing tips can be implemented into your life no matter what stage you are. Whether you've been healthy or your life or you've been unhealthy for many years now, you can take action today and every day that will have a real effect on your life.
4. Consistency. Whatever tips from this article you take action on... make sure to do it every single day. Day after day. That's when you'll see the best results when you really commit to a lifestyle change - that's when you will see the real power you have to transform your health.
5. If you feel overwhelmed by all the changes you know you need to make, look at it as a step-by-step process instead. Don't look at EVERYTHING you need to do. Look at the first little baby step you need to take to reach your goals of preventing heart disease and take it! Then, move on to the next little baby step you could take and so on and so forth! This will really help you. Otherwise, you'll just get stressed out and remember what I said about stress and heart disease!
I hope you enjoyed reading this article. If you did, please share it with your friends and family so they too will be empowered and know how to prevent this number 1 most common way to die... Also, share it with whomever else you can think of. I'd really appreciate it. We'll make the world a better place this way. Share it on Twitter, on Facebook, on Stumbleupon, on Digg, on anywhere you can think of really! It would mean the world to me and who knows? maybe you'll save a life!
Thank you for reading!