9 WAYS TO PREVENT HEART DISEASES WITHOUT DRUGS

A pill a day might be good when the chips are down, but before it gets to that point, you can halt heart disease in its tracks without popping a single tablet.

1. WALKING: Just 40 minutes three or four times a week (or 25 minutes of harder exercise, like jogging) can lower blood pressure, cholesterol, and body weight. You don’t have to do it all at once. Even 10 minutes at a time is great for your heart. Take the dog or meet a friend at the park. If you’re new to working out or just getting back into it, start slow.

2. LUNCH DATE: Not that kind, but a lunch buddy can help your heart. Research has shown that being alone, or perhaps more importantly feeling alone, is as bad for your heart as smoking, high blood pressure, obesity, or not exercising. It’s not how often you see people that matters, but how connected you feel to others. So make some plans with an old friend or join a club and meet some new ones.

3. EAT MORE FRUITS AND VEGGIES: The nutrients and fibre (and low calories and fat) make them heart-healthy. But they also have antioxidants, which may help protect your cells from damage that can lead to diabetes and heart disease. Try to work different colours of produce into your diet. You can also add them to foods you already enjoy, like loading pizza with veggies or adding fruit to a bowl of cereal.

4. SNACK ON NUTS: The fibre, unsaturated fats, and omega-3 fatty acids in nuts may help your body cut down on inflammation, “bad” LDL cholesterol, and plaque buildup in blood vessels — all linked to heart disease. They also might protect against blood clots that cause strokes. The type of nuts you choose probably doesn’t matter much, but don’t overdo it — they have lots of calories. About 4 small handfuls a week of unsalted nuts should do it.

5. GET ACTIVE: Getting active means more than just the gym. It’s not just a single daily workout that lowers your odds of heart disease, it’s how active you are all day long. Even if you have an exercise routine, being a couch potato the rest of the day can still be harmful to your health. Gardening, playing with your kids, walking to the bus, and even cleaning house are great ways to stay up and moving.

6. GET SOME SLEEP: Your body needs long periods of deep rest. During that time, your heart rate and blood pressure drop low for a while, which is key for heart health. If you always snooze less than 7 hours, your body may start to make chemicals that keep those things from happening. Less sleep is also linked to inflammation and high blood sugar, which can be bad for your heart.

7. QUIT SMOKING: This should come right at the top but not too late. Smoking raises blood pressure, makes it harder to exercise, and makes your blood more likely to clot, which can cause a stroke. But your chances of having a heart attack go down just 24 hours after your last cigarette.

8. WATCH YOUR WEIGHT: This really means staying a healthy weight. Extra kgs raise your odds of high cholesterol, high blood pressure, and diabetes, all linked to heart disease. Don’t rely on fad diets or supplements to slim down, though. Exercise and the right amount of healthy foods are the best ways to keep a healthy weight.

9. GET OFF YOUR BUTT: Heart disease is more likely if you sit all day. And it’s not only because you burn fewer calories — it’s the actual sitting that seems to do it. It may change the way your body processes sugar and fat, which are closely linked to heart disease. Try to break up long periods of sitting at work and at home. Stand up and move around at least once an hour.

Courtesy: WebMD