Heart-healthy foods such as fruits (apples, avocados, dried fruits, grapefruit, oranges, strawberries), vegetables (cauliflower, carrots, corn, lima beans, onions), seafood (clams, oysters, oysters), fish containing unsaturated fatty acids (salmon and bluefish), soy, nuts and whole grain breads, foods.
Reduce fat intake
To lower your cholesterol levels, limit your intake of fat, especially saturated fat. The total daily fat intake of the body should not exceed 30% of the total calories. You should mainly choose low-fat meats instead of “red meat” such as beef and lamb, such as fish, skinless chicken or turkey. Eating fish several times a week can cut your risk of heart attack in half. Switching from whole milk to low-fat or skim milk can reduce your intake of dairy fat. Or try soy milk, a soy protein that lowers cholesterol.
Diversify condiments
People who have high blood pressure must reduce their sodium (salt) intake. In fact, researchers now believe that even people with blood pressure in the normal range should reduce their sodium intake. Don’t eat processed foods because they contain a lot of sodium; also reduce the amount of salt used in meals, but not so little that they are tasteless, and you can add other condiments such as salads, curries, peppers or garlic to diversify the flavor. Eating 1-3 cloves of garlic a day can lower blood pressure and possibly lower cholesterol.
Increase dietary crude fiber
Soluble fiber, which is abundant in fresh fruits, vegetables, legumes and whole grains, can prevent the formation of plaque in the arterial walls. Studies have shown that eating more fruits and vegetables each day can reduce the risk of heart attack or stroke by 25 percent or more. In one study, eating cooked dry beans every day for 3 weeks reduced LDL or “bad” cholesterol levels by 20%. Another study showed that a diet high in whole grains reduced the risk of death from heart disease in women by up to 15 percent. There are also numerous studies that confirm the cholesterol-lowering effects of eating oats.
Moderate amounts of red wine
Drinking alcohol in moderation can increase levels of HDL, or “good” cholesterol, and thin the blood, reducing the likelihood of blood clot formation that can cause heart attacks and strokes. In addition, because red wine is rich in bioflavonoids, it prevents the oxidation of LDL, thereby reducing its potential to adhere to arterial walls. Studies have shown that people who drink 2 glasses of red wine a day have a 40% less chance of having a heart attack than those who do not. However, alcohol should never be consumed in excess; too much alcohol can increase triglyceride levels (high triglyceride levels are associated with coronary artery disease and diabetes). Otherwise, the harmful effects of alcohol consumption far outweigh its potential benefits. Other foods rich in bioflavonoids include: black tea, green tea, onions, kale and apples.
Exercise
(1) Give your heart a workout
The best remedy to prevent heart disease is aerobic (endurance) exercise. Aerobic exercise dilates blood vessels, thus lowering high blood pressure and reducing atherosclerosis. It also raises the level of “good” cholesterol, or HDL. Choose an exercise to move the large muscles of your hips and legs (e.g., brisk walking, bicycling), try to get your heart rate up to a certain level (i.e., reach your target heart rate) and stick to it for at least 15-20 minutes, doing this exercise 3-4 times a week.
(2) Do weightlifting exercises
American Heart Association survey found that lifting weights several times a week can improve the health of some people’s hearts. This is due to the fact that stronger muscles can lower your heart rate and blood pressure, while having more muscle tissue can improve metabolism, which helps control weight. However, you should not neglect the beneficial exercise of brisk walking.
(3) Flexibility exercises
Flexibility exercises like yoga can not only help your joints stay flexible but can also reduce the production of tension hormones, thus preventing heart disease.
Medical options
(1) Regular medical checkups
Before the age of 65, you should have your blood pressure checked at least once every other year. At age 65, it should be checked at least annually. Many doctors also recommend that people who have high cholesterol or other risk factors for heart disease have their cholesterol checked once a year. Your doctor will also recommend an electrocardiogram to determine heart health, as well as a simple blood test for C-reactive protein levels. According to Harvard researchers who surveyed 28,000 healthy women, C-reactive protein levels predicted heart attack risk better than cholesterol levels did.
(2) Take aspirin daily
Low-dose aspirin therapy has been shown to be beneficial in preventing heart attacks in patients with heart disease. Doses range from ¼ (80 mg) – 1 tablet (325 mg) per day. It is best to consult your doctor about the appropriate dose you should take.
(3) Blood pressure lowering treatment
High blood pressure can lead to heart disease. If diet and exercise are not effective in controlling blood pressure, it is necessary to take antihypertensive drugs.
(4) Treatment of diabetes
People with diabetes, mostly adults with type II diabetes, are two to four times more likely to have heart disease or stroke than healthy people. To control diabetes, you need to lose excess weight, exercise consistently and follow a heart-healthy diet.
(5) Don’t ignore mental depression
A study found that mentally depressed people are 1.7 times more likely to develop heart disease than healthy people, and mentally depressed men are almost three times more likely to die of heart disease than healthy men. Therefore, people who are mentally depressed should take the initiative to see a doctor.
Foods that should be supplemented
(1) Folic acid and vitamin B6
Folic acid and vitamin B6 lower excessive levels of homocysteine, a substance that can raise the risk of heart disease, in the blood. A daily intake of 400 micrograms or more of folic acid and 3 milligrams or more of vitamin B6 appears to reduce a woman’s risk of heart disease.
(2) Eat more fish
Fish oil capsules contain omega-3 polyunsaturated fatty acids, which are an anti-clotting agent. To avoid interactions with other medications, consult your doctor before taking them.
(3) Garlic
Garlic capsules have the health benefits of garlic but without the odor of garlic. Choose tablets containing 4000 micrograms of allicin per capsule and consume 400-600 mg per day.
Lifestyle
(1) Control your emotions and be less angry
Don’t get angry. Anger is harmful to your heart. In a study of nearly 13,000 people, it was found that those who were prone to anger had almost three times the chance of having a heart attack than those who were cool-headed.
(2) Stay slim
Being even slightly overweight can make your blood pressure higher, as well as your risk of heart disease higher. So stick to a heart-healthy diet and make exercise a top priority.
(3) Quit smoking
According to the American Heart Association, quitting smoking can reduce the risk of death from heart disease by 50 percent. If you are a smoker, your risk of heart disease is the same as a lifetime non-smoker when you quit for 3 years.
(4) Relaxation
Reduce tension/stress, which is one of the risk factors for heart disease. You can try meditation or imagination or yoga to reduce tension, etc. Prayer may help. Going for a walk with your friends and talking during the walk can further help you reduce stress.
(5) Vacation is good for your heart
Studies have found that men aged 35-57 who take a vacation once a year have a 1/3 less risk of dying from heart disease than their colleagues who keep working long hours.