Cardiovascular diseases, or CVDs, are disorders that affect the heart and blood vessels. Coronary heart disease, rheumatic heart disease, pulmonary embolism, and cerebrovascular disease are some examples of CVDs. They are mostly caused/triggered by blockages in the flow of blood through the body. When the heart or brain’s supply of blood is blocked off, it triggers a cardiovascular event. In this article, we will take you through some tips and diet changes that aid in preventing CVDs.

Tips for Preventing CVDs

There are many ways you can work towards preventing CVDs. Most of them are tied to lifestyle choices – what you eat, your physical activity, and the things you choose to indulge in. 

• Regular exercise – Working out regularly or staying fit just by walking regularly aids the flow of blood throughout the body. It also helps keep your blood sugar level normal.
• Eating healthy – By cutting out unhealthy fats and excess sugar from your diet, you are well on your way to preventing CVDs. Populate your diet with greens, lean meat, fruits, beans, and healthy fats.
• Quit smoking – Smoking never results in anything good for your health. When it comes to quitting your smoking habits, the earlier the better. If you don’t already smoke, it’s best not to start at all.
• Cut off alcohol – Alcohol also puts you at a lot of risk for cardiovascular diseases. It’s best to cut it off completely.
• Sleep regularly – Stress increases your risk of CVDs, so it’s advised to get enough sleep. At least 7-8 hours of sleep daily is recommended.

Three foods that improve cardiovascular health

Your diet is very important when it comes to optimizing your cardiovascular health. If your goal is preventing CVDs, add these foods to your diet ASAP –

• Leafy green veggies: Vegetables like kale and spinach are great items to add to your diet. Why? They are rich in vitamins, minerals, and antioxidants. They are also a great source of Vitamin K, which serves to protect your arteries and promote proper blood clotting. 
• Berries: Strawberries, blueberries, blackberries, and raspberries are jam-packed with important nutrients that play a central role in heart health. Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease. 
• Fish: Fish is a strong source of heart-helping omega-3 fatty acids and protein but it is low in saturated fat. People who have heart disease, or are at risk of developing it, are often recommended to increase their intake of omega-3s by eating fish; this is because they lower the risk of abnormal heartbeats and slow the growth of plaque in the arteries. These include salmon, mackerel, herring, lake trout, and sardines.

Think you are at risk of CVDs? Our latest update sports an amazing CVD risk calculator that takes your family history and lifestyle choices into consideration to give you a result of how at-risk you just might be for CVDs. While this is not a substitute for a doctor’s assessment, it can go a long way in letting you know what your next steps should be. Our full CVD Management package also gives you the tools you need to manage and prevent heart diseases. The DRO Health App is available on the App Store (iOS) or Google Play Store (Android).