Heart diseases is one of the most common killer diseases that is prevalent in America (both men and women) and in other countries which is as a result of narrowing of the arteries that supplies blood, oxygen and nutrients to the heart. This process, called coronary artery disease, can generally be traced to a condition called atherosclerosis, the build-up of cholesterol-rich fatty deposits, or plaques, on the inside of arterial walls. As these deposits accumulate over time, the coronary arteries narrow to the point that the flow of oxygenated blood to the heart is impeded.

The following guidelines should be followed for maintaining a healthy heart

1.Quit smoking: cigarette smoking is the major factor leading to cardiovascular disease in both men and women. Risk of cardiovascular disease begins to decline within months of smoking cessation and reaches the level of persons who have never smoked within 3 to 5 years.
2. Lower Your Cholesterol: High blood cholesterol increases your chances of having coronary heart diseases. extra cholesterol deposits on the walls of the arteries, narrows them thereby preventing passage of blood to the heart.

3. Maintain a healthy weight: obesity and sedentary lifestyle is one of the major causes of heart disease as excess fat in an obese person clogs the artery preventing free flow of blood.

4. Exercise regularly : Recent evidence suggests that even moderate-intensity activity, including brisk walking is associated with substantial reduction of cardiovascular disease risk. These findings support the 1995 federal exercise guidelines endorsing 30 minutes of moderately intense physical activity most days of the week, a program that should be feasible and safe for most of the population.

5. Take vitamins: Antioxidant vitamin supplements, particularly vitamin E and homocysteine-lowering agents such as folate and B6, have promising roles in prevention of cardiovascular disease, but conclusive evidence may hinge on the results of several ongoing randomized clinical trials. When it is found in unusually high levels, homocysteine brings the same degree of risk as having high cholesterol does. The B vitamins, especially folic acid and B12, will drive elevated homocysteine levels down to normal, often without the need of any prescription medication.

6. Avoid Trans fat: Trans fatty acids have been linked to adverse lipid profiles and an increased risk of cardiovascular disease. This includes most margarines. The role of other fatty acids, including monounsaturated, polyunsaturated, and marine omega-3 fatty acids, remains controversial.

source:http://www.betahealthblog.com/2016/06/01/6-ways-to-reduce-your-risk-of-heart-disease/#more-106

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