Preventing Cardiovascular Diseases
March 10, 2010
Heart diseases have taken form of an epidemic. There are several factors that have contributed in making it earn this designation. It is also understood as a lifestyle disease which means that its prevention is in our own hands.Awareness
We already know these risk factors yet it seems to be hard to overcome these habits. Increased stress, hypertension, raised cholesterol, obesity and lack of exercise are key culprits that lead to serious heart troubles. Though some of these conditions are hereditary yet a healthy lifestyle can greatly improve these conditions.
Ordinary Changes Extraordinary Benefits
Giving up tobacco will reduce the risk of heart problems exponentially. Consumption of soft drinks can be swapped with herbal teas like parsley, green tea or ashwagandha. These teas improve circulation in the body.
One should drink 8 to 10 glasses of water every day instead of consuming caffeine. Soft drinks deplete stores of calcium and magnesium from the body.
Exercising 5 days in a week greatly reduces risk of stroke and hypertension related problems. Instead of saturated fats consume polyunsaturated fatty acids like omega 3 and 6 fatty acids. Change the cooking oil. Healthy options of cooking oil include olive oil, coconut oil and mustard oil.
Role of Nutrition
Oily fish must be consumed twice a week. Check for excess intake of sugar, salt and alcohol. Instead of wheat alcohols choose fruit alcohol. Red wine is well known for presence of resveratrol, a powerful antioxidant.
Instead of meats, eat small but frequent servings of fruits and vegetables. Zinc plays tricky role. In optimal doses it repairs damaged vessels and cell membrane but in large quantities may actually increase cholesterol levels.
Vitamin E, selenium and magnesium work as powerful antioxidants to reduce the risk. Magnesium even has mild tranquilizing effect and shares responsibility with other ions for better dilation of the capillaries.
With the help of vitamin B-complex, chromium and vitamin C, fats deposits can be eliminated from the body.
Herbal Care
Safe herbs for a healthy heart are ginger, garlic, cayenne chili and oats. Ginger improves circulation and garlic prevents formation of blood clots in the arteries. Oats reduce LDL levels and the chili aids in elimination of toxins from the body.
Comments
Got something to say? Join the conversation and leave a comment below.