Prevention of cardiovascular diseases mainly depends on food and lifestyle. We can control heart related diseases by maintaining a disciplined life style. We must add hearty foods in our everyday diet chart.
- Eat a healthy diet. Try to limit saturated fats, foods high in sodium, and added sugars. Eat plenty of fresh fruit, vegetables, healthy seeds and whole grains. Whole grains food, such as oatmeal, whole wheat bread, brown rice and rich in fiber foods are good for heart health. Colorful fruits and green vegetables like Cauliflower, bitter root which are rich in antioxidants that can help your body to fight against heart disease.
- Regular Consumption of few foods like Fig Fruit, Chia Seed, Gooseberries/Amalaki, Chives, Black Plum, Red beetroot, Olive, Mushroom, Flax Seed, Pomelo, Pumpkin, Papaya, Almonds, Basil Seeds, Sunflower Seed, Hemp Seed, Sunflower Seed, Sesame seeds, Ginger, Pistachios, Malabar Spinach, Bitter gourd, Green tea, Spinach, Sweet potatoes, Broccoli, Walnuts, Triphala, basil leaf , Banana, Carrots, Bitter Stick (চিরতা), Moringa leaf , Cabbage ,capsicum, etc. can reduce the 70 % risk of cardiovascular diseases .
- Try to control your blood pressure. High blood pressure is a major risk factor for heart disease. Also, keep your cholesterol and triglyceride levels under control. High levels of cholesterol can clog your arteries and raise your risk of coronary artery disease and heart attack.
- Stay at a healthy weight. Being overweight or having obesity can increase your risk for heart disease. This is mostly because they are linked to other heart disease risk factors, including high blood cholesterol and triglyceride levels, high blood pressure, and diabetes. Controlling your weight can lower these risks. Try to do exercise at least 30 minutes every day.
- Don’t smoke. Cigarette smoking raises your blood pressure and puts you at higher risk for heart attack and stroke. If you do smoke, quitting will lower your risk for heart disease.
- Manage your diabetes. Having diabetes doubles your risk of diabetic heart disease. That is because over time, high blood sugar from diabetes can damage your blood vessels and the nerves that control your heart and blood vessels. So, it is important to get tested for diabetes, and if you have it, to keep it under control.
- Make sure that you get enough sleep. If you don’t get enough sleep, you raise your risk of high blood pressure, obesity, and diabetes.