How to Help Protect Yourself Against Heart Disease

With heart disease a common killer among men and women, protecting against heart disease can easily extend your life. Regular exercise and general healthy eating habits are important for heart health, as well as your general well being, but there are other specific things you can do to protect your heart.

If you're concerned about your heart, reducing risky behaviors should be a top priority. This includes things like quitting smoking and losing weight as needed. These are some of the most difficult things to do, but will also yield you the greatest rewards in terms of heart health. If you've tried before and failed, get help from your doctor. He should be able to direct you to resources to increase the chances of success.

If you are not overweight and do not smoke, there are still things you can do to further increase the chances you will avoid heart disease. Often these are things you add to your diet or lifestyle, instead of depriving yourself. Of course you should avoid most fats, but look into eating these tasty foods as well.

Eating fish is an excellent way to promote heart health. Fish is a good source of Omega-3 fatty acids that help promote health in your heart. Although fish oil supplements are available, the best way to get these Omega 3 acids is by eating a 3 ounce serving of fish two to three times a week. If you have already had a heart attack, ask your doctor about pharmaceutical grade Omega 3 supplements. Most countries in Europe prescribe this supplement as a way of reducing the chances of another heart attack.

Consuming dark chocolate and nuts have also been shown to reduce the chances of heart disease. Nuts are a source of heart healthy fats, so eat four to five ounces each week. Dark chocolate has also shown promise in protecting your heart. In this case, there can be too much of a good thing, so be sure to eat these things sparingly. Eat too much, and you'll be spending extra time at the gym as well.

Consider drinking green tea regularly to reduce the chance that plaque will form on your arteries walls. The antioxidants in green tea have shown in studies to relax blood vessels as well. Try to work in a cup to replace some of your morning coffee, or drink it chilled for lunch or dinner. One to two cups daily is the recommended amount, and may also have the added benefit of raising your metabolism.

Be sure to get enough rest and relaxation for your heart as well. Get the recommended amount of sleep for your age and body. If your body is well rested, you shouldn't need an alarm clock to help you get out of bed in the morning. Practice meditation and slow and even deep breathing in times of stress. These techniques can help lower blood pressure.

Know your family history to help predict when you should begin screenings to look for heart disease. Ask your parents and grandparents not only about there own conditions but also other family members. Try to get as much accurate information as possible and then discuss these findings with your doctor. Based on the information you give him he should be able to make recommendations to help to protect your health.

As with any time you adopt new eating or exercising habits, talk to your doctor. He should be able to tell you if there are any risks to changing your habits. If you already have a history of heart disease, he may prefer you to get screened for common problems before beginning an exercise program. Follow his directions and ask for any advice. Advances in the medical field happen all the time, and a doctor should know how to best use new research to benefit his patients.