5 Intelligent Ways to Prevent Heart Disease

What are some of the ways to prevent heart disease?  What are some ways to prevent heart disease using dieting? What are some of the easy ways to prevent heart disease so that you can enjoy your life? Or, how can you avoid heart disease?

In this article, I want to show you how to avoid heart disease naturally by eating healthy foods and managing your lifestyle, as well as some of the main ways to prevent heart disease.

So, what should you do to prevent this disease?

1.    Eat Avocados, And Its Products, Regularly

One of the simple ways to prevent heart disease is to eat this delicious fruit often. An analysis of several studies has revealed that eating the flesh or “meat” of avocados, as well as avocado oil, peels, and seeds can help one to prevent metabolic syndrome, a group of diseases that includes heart disease.

Avocado contains healthy fats which help to lower levels of low-density lipoprotein (LDL), or bad cholesterol. Avocado also helps to lower the pressure of the blood flowing through the arteries of the heart, thereby preventing damage to the lining of the arteries of the heart and so helping to protect the heart. Bad cholesterol and hypertension are two factors that can increase a person’s risk of developing heart disease.

 So, you may choose to eat 5 slices of bread, when you are eating your breakfast, with 10 medium-size slices of avocado instead of eating your bread with margarine, butter, or cheese which contain a lot of fat and so can increase your risk of developing heart disease.

Or, you may choose to eat your bread with slices of avocado instead of eating it with sugary spreads such as jam, marmalade, or jelly which contain a lot of sugar and so can increase your risk of developing heart disease.

Additionally, prepare avocado sandwiches for your children to take to school as their lunch, or make avocado sandwiches for your romantic date night with your boyfriend or girlfriend.

2.    Eat Watermelons Often

One of the nutritional ways to prevent heart disease is to consume a lot of watermelons. A study published in 2014 in the journal American Journal of Hypertension suggests that eating watermelons can significantly reduce blood pressure, which is one of the risk factors for the development of heart disease.

The study found out that watermelon reduces the pressure of blood flowing through the aorta, the main artery of the body which carries oxygen and nutrients to the heart. Watermelon also reduces myocardial oxygen demand, or the demand of the myocardium (the heart muscle) for oxygen.

These two effects reduce overload to the heart, thereby providing protection to the heart muscle and its blood vessels. Additionally,  the reduced blood pressure and reduced myocardial oxygen demand  help the heart to work efficiently even during stressful situations.

So, for your breakfast, you may choose to eat your oatmeal, corn porridge, wheat, sorghum, or millet porridge with one large slice of watermelon.

For your lunch, you may choose to eat meat pie with one medium-size slice of avocado and one large slice of watermelon.

And after you eat your dinner, you may choose to drink two 8-ounce glasses of fresh, natural watermelon juice.

3.    Reduce Your Consumption Of Saturated Fats

Eating a lot of saturated fats can increase your risk of developing heart disease—a  study conducted in the United States  suggests that when one replaces about 1% of his or her energy consumed in the form of saturated fat with healthy fats such as monounsaturated fats (olive or canola oil) and polyunsaturated fats (corn or sunflower oil), and other foods, he or she can reduce  his or her risk of developing coronary heart disease by up to 8%.

Therefore

• fry your turkey or chicken with olive oil or canola oil instead of frying it with lard;
• fry your beans balls or soul fish with soy bean oil or safflower oil instead of frying it with butter;
• fry your ripe plantain with peanut oil or olive oil instead of frying it with palm oil, coconut oil, or palm kernel oil;
• instead of eating your rice with fried pork, choose to eat your rice with rabbit meat or grass cutter meat which are very lean, non-fatty, healthy meats;
• instead of eating your bread with egg yolk, choose to eat it with salmon, which contains omega-3 fatty acids that can reduce blood clotting and inflammation in the heart and its blood vessels, thereby helping to keep the heart strong;
• instead of eating your bread with cheese or butter, choose to eat it with two servings of oranges or a handful of strawberries;
• eat your potatoes or pasta with herrings, tuna, sardines, or mackerel, which all contain omega-3 fatty acids which help to protect the heart from damage, instead of eating it with sausages, hamburghers, cheese burghers, ham or pork.

4.    Control Your Stress

Many studies have shown that there is a connection between stress and heart disease—chronic stress can increase one’s risk of developing heart disease.

Stress raises blood pressure, which can damage the lining of the arteries of the heart. Stress can also cause the formation of clots in your blood and that can increase your risk of getting a heart attack.

Therefore, do your best to manage your stress properly. Here are a few techniques you may use to deal with your stress:

• Write down a detailed plan to help you deal with very stressful situations and follow it.
• Write down in your diary or journal a list of the important things that you have to do every blessed day and discipline yourself to follow that list.
• Do not “bite more than you can chew”—do not take on more responsibilities than you can handle. Learn to say “no” to people who want to give you extra work so that you can always have on your hands tasks that you can manage effectively and easily.
• Breathe in deeply and breathe out slowly, when you feel very stressed out.
• Take a walk in nature and admire the animals, trees, flowers, crops, waterbodies, or grass that you see.
• Learn to relax after a hard day’s work—create humor and laugh, listen to soothing music such as classical music or soul-inspiring gospel music, talk to a friend who will make you laugh, dance to your favorite songs, or watch a funny movie.
• Talk to your children, husband, wife, parents, or work colleagues to see whether they can help you to tackle your problems.

Additionally, you may use these strategies, or these tips to help you deal with your stress.

5.    Reduce Your Consumption Of Added Sugar

Some studies have shown that eating too much added sugar can increase one’s risk of developing heart disease.

Added sugars, especially those found in sugary drinks such as soft drinks, sodas, minerals, energy drinks, and sports drinks can increase the pressure of the blood flowing through the heart and its blood vessel. Additionally, these added sugars stimulate the liver to release harmful fats into the blood. These two factors are known to increase one’s risk of developing heart disease.

So, choose to drink fresh, natural fruit juice instead of drinking sodas or minerals. Additionally, choose to drink green tea, which can also give you energy, instead of consuming energy drinks and sports drinks. Furthermore, you may choose to drink two cups of caffeine a day to boost your energy instead of consuming sugary drinks.

Conclusion

Some of the ways to prevent heart disease are: consume avocados regularly, eat watermelons often, reduce the amount of saturated fats that you consume daily, find healthy ways to manage your stress, and reduce your intake of added sugars.

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