Most heart-related diseases can be prevented by addressing behavioral risk factors such as tobacco use, unhealthy diet, obesity, lack of physical activity, and alcohol consumption. To avoid the risks associated with heart diseases, experts suggest the following preventive measures, as reported by the Times of India:
1. **Eat in Moderation**
Moderation in everything is the key to good health. Doctors recommend reducing oil consumption in food, and adults should consume half a liter of oil rich in saturated fats, such as extra virgin olive oil, canola oil, or flaxseed oil monthly. It's advised to eat more vegetables, nuts, proteins, and fibers, and to avoid overeating red meat.
2. **40 Minutes of Daily Exercise**
Experts advise engaging in physical exercise for 40 minutes, five times a week, to reduce the risk of cardiovascular diseases by up to 30%. Exercise helps with weight loss, improves blood pressure, blood sugar levels, cholesterol levels, and enhances sexual health.
3. **Quit Smoking and Drinking Alcohol**
According to data provided by the World Health Organization (WHO), the majority of heart diseases are caused by smoking and alcohol, which increase the risk of sudden cardiac death by about 50% compared to non-smokers. They also increase the risk of other conditions like high blood pressure, strokes, and heart failure.
4. **Get Good Sleep and Relax**
Experts emphasize the importance of good sleep, which can enhance mental and heart health. One should sleep for at least 7-8 hours daily. They also highlight the need for happiness and laughter, which release endorphins that help lower blood pressure, improve circulation, and thus reduce the risk of heart diseases.
5. **Regular Check-Ups**
Regular check-ups should be conducted for blood pressure, weight, complete blood count, cholesterol levels, kidney and liver function tests, thyroid function tests, blood glucose levels, and regular ECGs.
