A Healthy balance diet can help you reduce your risks of developing a coronary heart disease and it can also help you shed a few pounds because losing even a small amount of body fats can pay off for a better heart health as it reduces the workload that can build up and clog your coronary arteries causing you to have a heart attack. According to E. Dean Nukta, MD, medical director of interventional cardiology at Fairview Hospital, that by losing 5 to 10 percent of your body weight it can help reduce the risk of heart disease as well as other medical conditions such as high blood pressure, diabetes, high cholesterol levels and cancer. So what better way to start than to avoid certain factors that causes the risks of this diseases? For instance, we have to get a regular exercise, limit alcohol excess and of course the most important of it all, eat a healthy balanced diet. Taking a step up on your lifestyle change includes monitoring cholesterol levels, triglyceride and blood pressure as they are the major factors for a heart disease. So by avoiding and restricting certain amounts of foods that helps causes the risks of heart diseases you were always a step ahead of living a healthier lifestyle.
Here are the some of the foods and habits to avoid, to reduce risks of a heart disease
Having tоо much salt in your foods саn increase the risk of developing high blood pressure and by having high blood pressure, it can increase the risk of developing coronary heart disease because of its high sodium. So make sure you limit your salt intake and keep it out of your sight away from your table to lessen the habit of putting too much salt in your meals.
- Red and Processed Meat
Meat products are known to cause heart disease as they are loaded with high cholesterol and saturated fat. By eating just 4 ounces of red meat a day can overall raises your risk of dying from cancer and cardiovascular disease, which in turn could lead to increase chances of dying at a young age as the cooking of red meat produces cancer-causing compounds and red meat alone contains lots of iron which is believed to promote cancer growth. So by eating a balanced diet and including more plant-based foods in it, it reduces the risks of a heart disease and other health conditions and keep you in a good health.
You don’t necessarily need to eliminate meat products in your diet, you just need to reduce your consumption and avoid eating it every day, keeping your meat intake low.
- Limit Alcohol Usage
Drinking excessive amounts of alcohol overtime can lead to uncontrollable alcohol abuse which then can cause heart disease. It weakens and thins the heart muscle, affecting its ability to pump blood, so when our heart can’t pump blood efficiently, the lack of blood flow disrupts all our body’s major functions. This can lead to heart failure through heart attacks from clots and other life-threatening health problems in the future such as serious cardiovascular issue, and can be harmful for people who already has an underlying health conditions that they do not know about. It is best to drink moderately as drinking more than 3 servings of alcohol per day leads to a level of toxic substances in the blood that directly increases risk of heart attack, according to alcohol.org
Smoking harms nearly every organ in the body, and the presence of the chemicals in tobacco which is nicotine and carbon monoxide can damage the function of heart and blood vessels and ruins the inner lining. Because when you smoke, your arteries tighten, making your heart work harder which can also can trigger an irregular heart rhythm and raise blood pressure, which further leads to stoke and numerous heart disease. Smoking is also associated with a thickening of the heart and lowers the heart’s pumping ability, both of which are associated with heart failure. The longer and more cigarettes people without heart disease smoked, the greater the damage to their hearts’ structure and function.
Lots of Sugar intake is known to cause diabetes for many people but did you know that people who uses 25% or more of their daily calories with added sugar were more than twice as likely to die from heart disease as those whose diets included less than 10% added sugar??. It’s because sugar increases the likelihood of developing type 2 diabetes which in turn increases the risk of heart disease and stroke, as well as spike blood sugar or insulin levels which increases the risks of weight gain and obesity and leads to high blood pressure, a part of heart disease, because gaining at least 5 % of body weight increases risk for heart failure as it cause changes to our heart’s workload making it work harder to send blood to all the cells in our body. So by limiting sugar in your diet, it can not only decrease your risk of heart disease, but it can also help with your overall health and well- being.