Five Tips for Preventing Heart Disease

When it comes to heart disease the more excess weight you carry around in the form of fat the higher the risk of getting ill. If you want to reduce your mortality risk from heart disease you will want to shed those additional pounds.

How you lose the weight is just as important. It is not about eating less - it is about making the best food choices for your body. Heart healthy fruits, vegetables, berries, seeds and nuts are an absolute must. While less healthy choices such as candies, cookies, pudding, cake, chips, cheesies, french fries, hamburgers and other fatty and sugary food items should be eaten much less frequently.

Getting your heart rate up for 30 minutes a day is all it takes to help reduce your chances of having heart problems due to heart disease. Research indicates that people who exercise moderately for 30 minutes every day significantly reduce their chance of getting heart disease.

You don't need to join the gym or spend a lot of money! Simply put on a pair of running shoes and start walking. Brisk walking is a very effective way to get your blood pumping and your heart rate up. Other activities include skating, swimming, speed walking and jogging.

Stress causes your body to go into "flight or fight" mode and release a very powerful hormone called cortisol. If you are under continual and constant stress your body is stuck in that flight or fight mode and continually releasing cortisol.

Cortisol is used by the body to prepare for pain, to keep you alert, to get your adrenaline going. However, chronic stress is bad for your health and can result in various health issues including heart disease.

To keep your body heart healthy it is imperative to allow yourself to relax. Take a time out at the start, middle or end of your day and take 5-10 minutes to just breathe and relax. Avoid television, computers and distractions during these time out sessions and focus on the positives - what was the best part of your morning or day? What are 2-3 things you are grateful for in your life? Think about these things to relax and just be in the moment.

If you are a smoker it is time to butt-out. Study after study indicates the heart disease, cancer and various other health problems can result directly from smoking. Even one cigarette a day is bad for your health and everyone around you breathing in the toxins released in cigarette smokes. Tobacco is a leading cause of both cancer and heart disease.

Get Your ZZZZZZZZ's - A Good Night's Sleep Prevents Heart Disease

Yes indeed! Research shows that getting 8-10 hours per night can significantly reduce your risk of heart disease. Those who get less than 6 hours per night or those who wake up repeatedly during the night are at risk of illness.

Keep your night time schedule just that - a schedule. Nighttime routine is important when it comes to getting a good sleep. Turn off the television, cell phone and computer 30 minutes before hitting the hay. Electronics are like coffee - the rev your body up and keep you alert.

Take a warm bath or shower before bed, eat a light snack (nothing heavy) a few hours before bedtime and read a book just before you turn the lights out. Routine is important for a good night's rest. Your body, mind and heart will thank you!

With a few changes to your lifestyle you can add years to your life. Healthy wonderful years spent with family, friends and loved ones enjoying life. Reduce your risk of heart disease by making healthy eating choices, cutting out junk food, quitting smoking, getting more exercise and getting a good night's sleep.