How to Prevent and Control Heart Disease
“It is health that is real wealth and not pieces of gold and silver.” Mahatma Gandhi
Preventing and controlling heart disease can be as easy as choosing to take the stairs over the escalator, choosing lean proteins over fattier meats or just monitoring your blood pressure. All it takes is 7 simple steps towards lasting heart health.
- Get Active: Aim for 30 minutes of activity a day most days of the week. Try parking farther away or taking the stairs when you have those options.
- Eat Better: Eat plenty of fresh fruits, non-starchy vegetables, lean proteins and quality carbohydrates. Don’t forget to drink water too!
- Improve Your Weight: Aim for a BMI below 25 and less weight carried around your stomach, and more around the hips. “Apple” shaped has more health risks than “Pear” shaped.
- Stay Away From Smoking: According to the CDC, cigarette smokers are 2–4 times more likely to develop coronary heart disease than nonsmokers. So, if you’re a smoker try to kick the habit. Smokefree.gov is a free online service for anyone to utilize. http://smokefree.gov/ready-to-quit
- Reduce & Manage Your Blood Sugar: Try to eat small meals throughout the day and focus on quality carbohydrates that create less of a spike in blood sugar levels.
- Keep Your Blood Pressure in Check: It’s known as the silent killer for not having any symptoms. It’s important to check your blood pressure often and kick the salt shaker habit and limit processed foods to balance your sodium intake.
- Control Your Cholesterol: Cholesterol or plaque build-up is one of the main causes of heart disease. Choose healthy fats while eliminating trans or saturated fats. Keep in mind though, although olive oil may be a better choice, it’s still a fat so keep the portion sizes small.
Written By: Rachel Corcoran, incentaHEALTH Health Coach