More from: Heart Disease

7 Ways on How to Reduce the Risk of Heart Disease

Genetics can increase the risk of one having heart disease to some degree. However, other factors, which may beyond your control, for instance, environmental toxins, food, and exercise can result in conditions such as high blood pressure, high cholesterol, high blood sugar and heart disease.

On the other hand, research has shown that living a healthy lifestyle can be more effective when you compare it to medical treatment if you want to reduce some cancers, heart failure, hypertension and cardiovascular diseases. Medications can result in side effects, which mean the best option for you is to ensure you live a better lifestyle. This article gives you seven tips that you should consider following.

1. Increase Your Intake of Omega-3 Fatty Acids

By consuming anti-inflammatory foods, for example, herring, sardine and salmon, you will reduce the risk of you having heart disease. These cold water fish contain fat which improves your body’s cholesterol profile. Flaxseeds and seaweed are another types of food to consider consuming. Remember you aim to ensure that you reduce or shed any excess weight, which means you should take healthy fat.

2. Increase Your Fiber Intake

You should aim to consume at least 50 grams of fiber every day. Among the high fiber, foods you should take include vegetables, seeds, nuts, beans and low sugar fruits such as berries. However, if you find it a challenge to eat these foods, you should take a fiber supplement.

3. Avoid Hydrogenated Fat

Processed foods, for example, crackers and cookies, processed oils, shortening; baked goods and shortening have hydrogenated fat. That means you should avoid consuming these foods. Instead of them, you should use healthy oils such as coconut oil (rich in MCTs or Medium-Chain Triglycerides) organic, extra virgin oil or other nut oils.

4. Keep off Junk or Processed Foods

Processed or junk foods interfere with your lipid and sugar metabolism. They include diet drinks, juices, and sodas. Studies have shown that among the largest contributors to diabetes, heart disease and obesity are liquid-sugar calories. Remember even if the juice is labeled 100 percent juice, it may not be healthy since the processing removes the fiber in the fruit.

5. Stabilize Your Blood Sugar

Imbalances in your blood sugar may result in heart disease. That means you should stabilize it by consuming healthy fat, healthy carbohydrates, and proteins in your every meal. Avoid consuming carbohydrates alone or carbohydrates with processes sugars.

6. Consume a Plant-Based Diet

You should make sure you increase your intake of whole foods, which are rich in healthy nutrients. For the best outcome, ensure you aim for at least eight servings of colorful vegetables and fruits each day. The reason is they are full of disease-fighting minerals, vitamins, antioxidants, fiber, phytonutrients and anti-inflammatory molecules.

7. Reduce or Avoid Alcohol Intake

Among the results of taking alcohol is the creation of sugar imbalances and a fatty liver. Excess alcohol has been found to increase inflammation, which has been associated with chronic diseases and heart disease.

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If you want to avoid heart diseases, the above informative article should be of help to you. Make sure you consume a well-balanced diet and avoid processed and junk foods. Remember it’s important you consider living a healthy lifestyle rather than opting to live an unhealthy one, which can result in you taking medications that come with side effects.…