The Millstone Times February 2019

HEALTH   WELLNESS 5 Lifestyle Changes to Prevent Heart Attacks The American Heart Association launches heart disease stats annually and the number of patients goes up and up every year. There was a research that if you follow these five healthy habits, there is a big percentage to avoid heart attacks in men. 1. A healthy diet plan 2. Being physically active (walking/bicycling ≥ 40 min/day and working out ≥ 1 h/week) 3. Healthy waist circumference (waist circumference <95 cm or 37.4 inches) 4. Moderate alcohol consumption (10 to 30 g/day) 5. No smoking cigarettes PHYSICAL ACTIVITY IS THE KEY • Physical activities are crucial in preventing any cardiovascular diseases, so it should be involved in every day routine. • Exercise was discovered to minimize plasma lipid levels and correct obesity indices. It likewise improved glucose metabolism, decreased inflammation, and boosted the psychological health of CHD patients. • Getting regular exercise when you have heart disease is important. • Exercise can make your heart muscle stronger. It may also help you be more active without chest pain or other symptoms. • Exercise may help lower your blood pressure and cholesterol. If you have diabetes, it can help you control your blood sugar. Regular exercise can help you lose weight. You will also feel better. Exercise will also help keep your bones strong. TREATING FOOD AS MEDICINE As an example, a research study analyzed that people who follow the Mediterranean diet plan have a low percentage of cardiovascular diseases, because of the use of olive oil in their diet. Some fish, such as salmon, tuna, and mackerel, also gives you omega-3 fatty acids, which may cut your risk of heart disease and stroke. The American Heart Association recommends two servings a week of fish that is rich in omega-3. Eat more vegetables, fruits, whole grains, and beans. CHANGE YOUR LIFESTYLE CHOICES TO PROMOTE HEART HEALTH • Get some sort of physical activity, such as walking, a minimum of 25 minutes every day. • Avoid all types of tobacco smoke. • Eat fresh organic foods such as fruits, vegetables, and whole grains with the least quantity of processing possible. • Avoid saturated fats, trans-fats, processed sugars, and enriched grains. &

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