Cardiovascular simply means Cardio (Heart), Vascular (Blood Vessels). It is a sickness or health condition that is majorly caused by a special kind of fat called cholesterol. These kinds of diseases affect the heart and the blood vessels. These fats called cholesterol are majorly gotten from most animal products like red meat, yolk (egg), unskimmed milk, vegetable oil and glutton e.t.c. Various cardiovascular diseases include heart attack, heart failure, stroke, high/low blood pressure.
Across the world, this disease is growing steadily thereby causing a major problem because it reduces the life expectancy of its culprit, lots of money is spent on treatment e.t.c . In the past, cardiovascular disease was only common among the aged but in contemporary time, it is very rampant among adolescents and adults.
This problem is majorly caused by what we eat and the type of lifestyle we maintain. Also, the introduction of certain genetically modified food (GMOs), industrial production of junk food, increase in fast food retail shops have done more harm than good.
Studies have shown that a woman dies of heart disease every minute while a third of them suffer from heart ailments. Tackling heart diseases involves a multi-faceted approach which includes and not limited to;
its a common saying that ”You are what you eat”.Tackling heart disease is not just about taking prescribed medicines but also involves incorporating healthy foods to your diet. incorporating whole grains like ‘ofada rice, wheat, oat goes a long way in ensuring optimal health, these kinds of foods are rich in complex carbohydrates and B-complex vitamins. It is recomended that Eat foods that strengthen the heart e.g. almonds, walnuts, groundnut. These fruits have high content of omega-3-fatty acid and magnesium.
Incorporate fruits in your Diet.
Fruits are very rich source of fiber which helps lower blood pressure and cut cholesterol in the body. They are low in sodium and fat which are one of the causative agent of cardiovascular diseases. Fruits contain large quantity of potassium which helps keep the body pH at an alkaline level. It is recommended that you consume at least two servings of fruit a day.
Do Not Take Alcohol.
Research have found that reducing or not consuming alcohol goes a long way in preventing cardiovascular diseases. Alcohol has been found to increase the body blood pressure. If this persist, it could lead to series of heart attacks.
Avoid sedentary lifestyle.
Most often than not, people who lead a sedentary lifestyle are more prone to cardiovascular diseases. Sedentary lifestyle refers to a lifestyle with irregular physical activities. Such people almost never leave a spot for hours. e.g reading, watching movies, playing game, blogging etc. A good way to test if you are leading a sedentary lifestyle is to check if you always stay at a spot for 3 hours and above without moving. If you do, there are simple tips you could start employing such as walking instead of driving, standing and strolling periodically during your days job, enrol in a gym just to name a few.
Incorporate exercise into your daily schedule
I wake up early and I work hard daily, I don’t seem to have time for myself, how will i exercise. Actually, it isn’t difficult. Many times, the mistake we make is that we think it’s the big decisions that brings the change we desire, a 5 minute workout before your bath goes a long way, walking down your street instead of flagging a cab, using the stairs instead of the elevator, working out in a gym e.t.c. All these play a major role in improving your heart health.
Reccomended: 8 Reasons Why You Must Exercise more
Make use of vegetable oils that are low in cholesterol.
Cholesterol are also found in plant. Plants contain their own forms of
cholesterol known as “phytosterols” it is important that you consume unsaturated fat. There are two types of unsaturated fat mono saturated fat (olive oil, canola oil) and poly saturated fat ( sunflower, soybean and flaxseed oils). Always go for these oils and incorporate them in your dishes because they are low in cholesterol.
Do you have a family or friend who has cardio vascular diseases, all hope isn’t lost, share this information and you will be saving lives.