Options to Prevent Heart Attacks & Strokes
1.
Stop smoking 2.
Increase physical activity • Have a fitness assessment and find out what you really need to do to meet your goals • Find an exercise buddy to work out or walk with • Find out about classes run at your local community centre.
Aerobics, yoga or dancing may be options • Try karate or another martial art 3.
Reduce calorie intake - • See a dietician or nutritionist for a dietary program that suits your needs • Clear out your pantry - bin all the chips, snacks, biscuits and 'empty calorie' foods.
4.
Prevent diabetes - Excessive levels of sugar damage blood vessels, like the baking sun causes a road's surface to become brittle and damage more easily when exposed to stress.
The presence of diabetes at least doubles the risk of heart disease.
5.
Lower your blood pressure - Blood pressure is the stress placed on our arteries.
Regular exercise, staying in a healthy weight range and eating a diet low in salt (>6g/day) and fat can reduce systolic blood pressure by 10-20mm Hg and therefore, the risk of heart attack or stroke by 20% to 50%.
6.
Increase your antioxidant defenses - Oxidative stress is bad for blood vessels and their function.
You can increase your antioxidant defenses by choosing foods that are naturally high in antioxidants, especially the richly colored (rainbow) foods.
7.
Lower your LDL cholesterol levels - LDL cholesterol is the bad cholesterol that deposits its cargo under the surface of blood vessels.
If we reduce our LDL cholesterol, our risk of death from a heart attack or stroke risk is also reduced.
We can reduce our LDL cholesterol through exercise and choosing foods that low in saturated fat and cholesterol 8.
Increase your omega-3 fats - Omega-3s can reduce cardiovascular disease, partly by reducing cholesterol and inflammation, as well as thinning the blood.
Eat cold-water oily fish three times a week.
Choose fruit and vegetables high in Omega-3 fat.
9.
Check your risk factors regularly- • Systolic blood pressure • Bad (LDL) pressure cholesterol and Good (HDL) cholesterol • Triglycerides and Homocysteine • Waist circumference
Stop smoking 2.
Increase physical activity • Have a fitness assessment and find out what you really need to do to meet your goals • Find an exercise buddy to work out or walk with • Find out about classes run at your local community centre.
Aerobics, yoga or dancing may be options • Try karate or another martial art 3.
Reduce calorie intake - • See a dietician or nutritionist for a dietary program that suits your needs • Clear out your pantry - bin all the chips, snacks, biscuits and 'empty calorie' foods.
4.
Prevent diabetes - Excessive levels of sugar damage blood vessels, like the baking sun causes a road's surface to become brittle and damage more easily when exposed to stress.
The presence of diabetes at least doubles the risk of heart disease.
5.
Lower your blood pressure - Blood pressure is the stress placed on our arteries.
Regular exercise, staying in a healthy weight range and eating a diet low in salt (>6g/day) and fat can reduce systolic blood pressure by 10-20mm Hg and therefore, the risk of heart attack or stroke by 20% to 50%.
6.
Increase your antioxidant defenses - Oxidative stress is bad for blood vessels and their function.
You can increase your antioxidant defenses by choosing foods that are naturally high in antioxidants, especially the richly colored (rainbow) foods.
7.
Lower your LDL cholesterol levels - LDL cholesterol is the bad cholesterol that deposits its cargo under the surface of blood vessels.
If we reduce our LDL cholesterol, our risk of death from a heart attack or stroke risk is also reduced.
We can reduce our LDL cholesterol through exercise and choosing foods that low in saturated fat and cholesterol 8.
Increase your omega-3 fats - Omega-3s can reduce cardiovascular disease, partly by reducing cholesterol and inflammation, as well as thinning the blood.
Eat cold-water oily fish three times a week.
Choose fruit and vegetables high in Omega-3 fat.
9.
Check your risk factors regularly- • Systolic blood pressure • Bad (LDL) pressure cholesterol and Good (HDL) cholesterol • Triglycerides and Homocysteine • Waist circumference
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