8 Suggestions to Preventing Heart Disease

February is American Heart Month; now is a good time for Americans to evaluate their heart health. Unfortunately heart disease is still the most likely reason you'll die in America. The World Health Organization reports more people will die in the world from heart disease than from any other cause. Deaths associated with heart disease have reduced, indicative of some headway being made on this disease. Through awareness and education we can further reduce the mortality rate of this killer, here are 8 ways of thwarting the onset of this disease and safe guarding your health for many years to come.

1. - Don't Smoke

The probability of developing heart disease in smokers versus non smokers is 4 times as much. This is due to the harm smoking does to the cells located in the coronary arteries, also accelerated heart rate and escalating blood pressure are major factors in the likely hood of acquiring heart disease. So don't smoke; it's a nasty habit that's bad for your heart among a long list of other things smoking can do to your health.

2. - Vitamins and Minerals

Having diversity in your vitamin intake is paramount in helping to prevent heart disease.

When you go food shopping remember the different color of fruits and vegetables, indicate the differences in vitamins and minerals found in them. Ergo the more variance in the color of fruits and vegetables the more variety of vitamins and minerals you have.

3. - Fiber

Another weapon on preventing heart disease is fiber which is clinically proven help prevent coronary diseases. Foods rich in fiber are as follow navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soybeans, split peas, chick peas, black eyed peas, lentils, artichokes as mentioned on the fruitsandveggiesmatter.gov site.

4. - Eat In Moderation

That double or triple stack burger at the fast food place is in complete excess of what you should eat. Being over weight and having high cholesterol constitute a large factor in developing heart disease. The key is not to consume more calories than you burn on any given day the following this serving guide is from webmb.com site. One serving of meat or fish is about what fits in the palm of your hand. One serving of fresh fruit is about the size of your fist. And a serving of cooked vegetables, rice, or pasta should fit in your cupped hand.

5. - Physical Exertion

Any type of physical activity burns calories so instead of paying someone to mow your lawn or shovel the snow in the driveway do it yourself. Burn some calories and save some money too so what if yard work isn't the highlight of the day motivate yourself.

6. - Exercise

If you want a healthy heart physical activity is a must according to American College of Sports Medicine and the American Heart Association ,you have to do some type of physical activity for at the very least 30 minutes a day 5 days of the week. Like walking or do something a little more intense like jogging for 20 minutes for 3 days out of the week. Of course you can do a combination of both examples walking and jogging as long as the intensity to get that heart pumping meets the minimum recommended requirements of the American College of Sports Medicine and the American Heart Association.

7. - Don't Miss Your Appointments

Get regular health screenings check your blood pressure and cholesterol levels.

The older you get the more you should visit your physician.

8. - Stress

When it comes to stress and heart disease it really depends on the individual and how they decide to react. Everyone has the ability not to succumb to stress just remember to use logic and know that stress is completely useless. "Exercising is a great way to manage chronic stress" says Dr.Richard N. Fogoros, in his article Does Stress Really Cause Heart Disease? ;

Also take into account the stress your loved ones will feel if your not around anymore the bottom line is to take care of yourself!

Sources:

WHO 2009

http://www.who.int/mediacentre/factsheets/fs317/en/index.html

who.int

mayoclinic.com

http://www.mayoclinic.com/health/heart-disease-prevention/WO00041

By Mayo Clinic Staff

Richard N. Fogoros, M.D.

http://heartdisease.about.com/cs/riskfactors/a/stresshtdisease.htm

about.com

William L. Haskell, PhD, FAHA; I-Min Lee, MD, ScD; Russell R. Pate, PhD, FAHA;

Kenneth E. Powell, MD, MPH; Steven N. Blair, PED, FACSM, FAHA;

Barry A. Franklin, PhD, FAHA; Caroline A. Macera, PhD, FACSM;

Gregory W. Heath, DSc, MPH, FAHA; Paul D. Thompson, MD; Adrian Bauman, PhD, MD

http://circ.ahajournals.org/cgi/reprint/CIRCULATIONAHA.107.185649

circ.ahajournals.org

Educational Broadcasting Corporation

http://www.pbs.org/wnet/heart/healthy/risk_factors.html

pbs.org

Centers for Disease Control and Prevention

http://www.fruitsandveggiesmatter.gov/benefits/nutrient_guide.html

fruitsandveggiesmatter.gov

American Heart Association

http://www.webmd.com/cholesterol-management/lowering-cholesterol-slideshow

webmd.com