5 tips to prevent heart diseases:

 You must know these 5 tips to prevent heart diseases:

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Having a healthy heart is worthwhile. If you want a healthier, longer life, you must take care of your heart. To prevent heart diseases, one should be aware of the five tips listed below. So, let’s begin

1. Recognise your risk:

There are some risk factors, such as family history sex, and age.  age. If you have a family history of heart disease, you must take extra precautions to avoid heart diseases. Some risk factors may affect heart disease risk differently in men and women. For example, oestrogen protects against heart disease in women, but diabetes increases the risk of heart disease in women more than in men. Age can also increase your risk of heart disease as you get older. 

2. Eating a healthy diet:

A healthy diet is essential in preventing heart disease.Focus your diet on vegetables, fruits, whole grains, legumes, nuts, plant-based proteins, lean animal proteins, and fish. Make wise choices such as limiting refined carbohydrates, processed meats, and sugary drinks. Use the nutrition facts label on packaged foods to reduce sodium, added sugars and fats, and avoid trans fat.

3. Engage in some physical activity:

Physical activity has proven to reduce the risk of all-cause mortality and cardiovascular disease (heart attacks, strokes, and heart failure) in a dose-dependent manner. Physical activity leads to certain physiological changes in the body. These changes lead to improved cardiovascular health.If you haven't been active in a long time, you may need to gradually work your way up to these targets, but in general, you should strive for at least:

• 150 min or 2.5 hours of physical activity per week

• Add moderate-to high-intensity muscle-strengthening activities (such as resistance or weights) at least 2 days per week.

• Reduce your sitting time. Even light activity can mitigate some of the risks associated with sedentary behaviour.

4. Get good quality sleep:

According to the National Sleep Foundation, the average adult needs between 7 and 9 hours of sleep per day, yet 50–70 million adults in the U.S. have some form of chronic sleep disorder. You should follow a sleep schedule and stick to it. Make your room darker so that you can sleep peacefully.

Sleep apnea which is a sleep disorder may directly or indirectly increase the risk of stroke by increasing the odds of developing risk factors for pressure i.e( high blood pressure).

5. Manage stress:

We frequently neglect to schedule personal time in our hectic lives. Don't overburden or stress yourself so much. Try to manage stress. Set priorities and learn about work management.

Some people think that smoking, drinking and overeating may help in reducing stress, which is a wrong perception. In managing stress the role of exercise can be ignored

Live healthy to stay healthy 

A healthier heart defines a healthier you. Take charge of your health and improve your lifestyle by staying fit, improving your sleep, and eating healthy. You must follow these five tips to ensure a healthier lifestyle. By implementing these tips you can reduce the risk of many heart diseases.