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5 Tips to Reduce Cardiovascular Risk

Heart disease is one of the major causes of mortality rate in the US, and accounts for about 34 percent of the deaths in the country. Most of them are premature or sudden. If you are suffering from diabetes, the risks of cardiovascular ailments increase radically. You can prevent heart disease by understanding the risks, embracing a healthy lifestyle and getting the right treatment. Here are five ways to keep heart disease at bay:

1. Exercise

Regular exercises go a long way in preventing cardiovascular ailments, especially physical activities such as walking, swimming, yoga and Pilates. These exercises improve your heart health and bring about cardiovascular adaptations to enhance exercise capacity, strength and endurance.

2. Say No to Tobacco

The smoke from cigars, cigarettes and pipes is not only perilous for you lungs, but also for your arteries. Say no to tobacco for a better heart health. Even if you do not smoke, beware of secondhand smoke, which is equally harmful. Ask people not to smoke near you or leave the room where others are puffing away.

3. Switch to a Healthy Diet

Add a lot of leafy green vegetables, fruits, unsaturated fat, whole grains, fish, beans, nuts and herbs to your diet. Avoid processed foods, white rice, white bread, potatoes and salt. Make sure that you strictly keep away from soda, red meat and beverages with high sugar content.

4. Lose Weight

Do you have excess flab around your belly? Extra fat around your tummy not only overburdens your heart, but also poses the risk of diabetes. Get your weight examined regularly, and if you are obese, start losing 5-10 percent weight on a periodic basis. It will make a significant difference to your blood sugar and blood pressure levels.

5. Avoid Alcohol

The best way to keep your heart healthy is by avoiding alcohol. Even if you drink, do so in moderation. Keep a check on how much alcohol you take every day. Men can take two drinks daily while women should stick to one drink a day.

Set a course for your improved heart health by embracing these simple tips. Reduce cardiovascular risk by consulting with our health professionals who will tailor a wellness program just for you.