Heart Health Tips – Weekly 44th Week.

Heart disease or better known as Cardiovascular Disease is a health problem that keeps the heart from normal functioning thus affecting normal blood circulation. Apart from those born with heart diseases, most people develop the condition and more often than not it is attributed to our lifestyle choices and other factors that play an enormous role in our susceptibility to heart diseases.

Age (for men above 45 or women above 55), poor eating habits, diet, physical fitness or exercises, mental attitude, alcohol and tobacco, high cholesterol foods.

1. Physical exercise and workouts.

Performing regular exercises play a huge role in reducing your chances of a heart disease. They help you to keep your weight in check and help burn that fat that builds up to clog your arteries. Adults need at least 3 hours of active work on a daily basis including walking, dancing, tending the garden. It however should not be mistaken with doing strenuous activities that might overwork your heart.

2. Diet.

This mainly targets foods that are high in cholesterol, saturated sugar, salt and fats. Cholesterol in particular clogs heart arteries and increases your chances of a heart attack. An appropriate diet is foods rich in vitamins, fish and low-fat proteins such as beans. You can follow a heart healthy food plan such as Dietary Approaches to Stop Hypertension eating plan.

3. Overall health.

Always be conscious of changes in how you feel generally. At times signs of heart might develop gradually and so it is important to report to your doctor any problems such as trouble or pain while breathing, or prolonged fatigue.

This involves keeping track of your weight. Excess weight can lead to high cholesterol levels and it is prudent to know your Body Mass Index (BMI) to observe if you are obese or not.

4. Mental attitude.

Your mental attitude plays a huge role in how you manage your stress levels. Managing stress plays a huge role in how you deal with heart diseases, high blood pressure and depression. Having a positive attitude when dealing with work or home related stress can help reduce chances of a heart complication and in effect stress. Other ways include engaging in yoga, meditation or even deep and slow breathing.

5. Dealing with high cholesterol.

High cholesterol can be attributed to some factors such as your meal content (high fats, sugars), drinking too much alcohol. Therefore, limiting huge intake of fats such as; saturated fat (red meat, dairy products, coconut and palm oils), and trans fat (deep-fried fast foods, packaged snack foods, margarine) is advised so as to avoid heart infection.

6. Reduce alcohol intake and quit smoking.

At a moderate intake, drinking alcohol has an advantageous effect on your heart. Therefore an average of a drink a day is advisable for women and two for men below 65 years.

Quitting smoking also lowers your risk of getting a heart attack. If it is a problem quitting it might be advisable to seek help from friends, support groups or family.


Though following up on the above tips is not assurance for avoiding heart diseases, it is a lifestyle that increases your chances of not getting heart diseases. Always consult your doctor at the onset of any worrying signs and symptoms.