Heart disease and strokes are the number one cause of death worldwide. However, almost 80 percent of all cases of cardiovascular disease is preventable.
Making some changes to your lifestyle can lower the risk of heart disease.
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Exercise is the one thing that can improve nearly every aspect of your health.
Extensive studies have found that exercise enhances the cardiorespiratory system, increases HDL cholesterol, lowers triglycerides, reduces blood pressure and heart rate, lowers inflammation, and improves blood sugar control.
Research has shown that even a few minutes of exercise leads to benefits.**It’s all about increasing the intensity.**
The ideal exercise for adults are :
For more intense workout sessions, you should aim for:
Cholesterol plays a big role in heart disease. The heart association recommends getting your cholesterol levels measured every four to six years.
Many foods can improve your cholesterol levels. They include:
A high fasting blood sugar level can indicate Type 2 diabetes or pre-diabetes. People with diabetes are four times more likely to die from heart disease.
An A1C test indicates your average blood sugar levels over time. It measures the amount of glycated hemoglobin in your blood, which shows your average blood sugar levels over the past three months.
Aside from a medical issue, you can do two things to improve your blood sugar control: exercise and eating smart.
Things that can contribute to chronically high blood sugar or throw off a test are:
Smoking is the most common cause of heart disease. Smoking causes emphysema, cancer, gum disease, and harms almost every organ in your body. Tobacco smoke damages blood vessels, increases blood pressure, lowers HDL cholesterol, and causes peripheral artery disease and atherosclerosis.
Quitting will immediately lower your risk of a heart attack.
The diet includes fruits, vegetables, fish and whole grains, plus a splash of flavorful olive oil and perhaps a glass of red wine.
In a study of common fruits and vegetables, blueberries contained more antioxidants than over 40 of their competitors. Blueberries are also high in water, providing hydration to the skin and cells of the body.Eating half a cup of blueberries satisfies one fruit serving per day.