Preventing cardiovascular disease: 10 lifestyle changes to reduce your risk

Cardiovascular disease (CVD) occurs when plaque builds up in the arteries, shrink and harden, restricting blood flow to the heart, brain, and other organs. It can increase heart attacks, strokes, and even death.

Reducing saturated fat intake

Saturated fat is a kind of bad fat that has been linked to an increased risk of heart disease and stroke. Foods high in saturated fat include red meat, butter, fatty cheeses, and palm oil. A good way to reduce these fats is to replace them with unsaturated fats like those found in olive oil or avocado. There are many other ways you can lower your cardiovascular disease risk.

Increasing fiber intake

The average dietary fiber intake in Pakistan is 13g/day, while it is 30g/day in developed countries. Reduce high-calorie foods and include plenty of them, according to new findings from Essa Lab fiber-rich foods in our diets can help prevent heart disease and type 2 diabetes. Eating whole grains (such as millet), fruits (such as bananas), and vegetables (such as peas) could do just that.

Some experts say eating more whole grains may help prevent heart disease. Health professionals recommend eating at least three servings of whole grains daily. In observational studies, whole-grain intake has been associated with lower all-cause mortality and lower risks of cancer, obesity, diabetes, and heart disease.

Maintaining a Healthy Weight 

Essa Lab Report is a lab test that assesses 12 key health conditions markers and researchers are always looking for new factors that can help reduce heart disease. Further research shows that a certain group of healthy habits can help prevent heart problems and even save lives. Here are some things you can do today to lower your risks of developing cardiac diseases.

Being physically active 

Staying active is important for good health and can help you manage your weight, sleep better and cope with stress. Research has shown that physical activity can also lower cholesterol levels in people at high risk of heart attack or stroke.

Whatever form of exercise you choose, from a game of badminton with friends to a workout at the gym, make sure it’s enjoyable enough, so you don’t lose interest? It only takes 30 minutes a day.

Following a heart-healthy diet

There’s a lot of confusion surrounding what constitutes a heart-healthy diet, but generally, it means eating low-fat foods and keeping total fat intake below 30 percent of daily calories. Total fat includes saturated fats, mainly in animal products; polyunsaturated fats, which are found in vegetable oils, nuts, and fish; and monounsaturated fats, which are found in avocados and olive oil.

Drinking alcohol in moderation

According to Essa lab, an online lab test provider, red wine in moderation is good for your heart. Scientists have been finding links between moderate consumption of alcohol and a reduced risk of coronary heart disease for several years.

These are some of the effects it might have on your body, although more research is needed. Having one glass a day could potentially improve blood circulation and prevent heart problems down the line.

Talking to your doctor about possible treatments

If you have high cholesterol or high blood pressure, a doctor can recommend various treatments, including an online lab test in Pakistan. But if you're a healthy person who wants to stay healthy, there are ways to prevent these conditions from developing in the first place. Follow these ten tips from Cardiologists and Vascular Surgeons in Pakistan, which cover key aspects of heart health.

Quitting smoking now and for good

Smoking is perhaps one of the easiest bad habits to quit. And it can also lower your risk of several diseases, including coronary heart disease, hypertension, and cancers of the mouth, oesophagus, stomach, and bladder.

It’s never too late to give up smoking the earlier you quit, the better your health. At Dr. Essa Laboratory, you can book an online lab test or get a blood pressure check online in Pakistan. All results are delivered directly to your doorstep with just a few clicks!