Prevent heart disease: following these simple steps you can reduce the risk factors for heart disease, heart attack and stroke.



-Stop smoking. How hard it may seem to stop smoking, recovering after a heart attack or stroke, or life with a chronic illness is more difficult.

-Reduce blood cholesterol. Fatty deposits in arteries are a danger to your life. Sooner or later they may cause cause a heart attack or stroke . You have to reduce the intake of saturated fat and trans fat and do more exercise. If diet and exercises are not helping, then the solution is medication. Ask your doctor's opinion before taking medication.

Normal cholesterol values are:
-Total Cholesterol: below 200 mg / dL
-LDL-cholesterol ("bad" cholesterol):
-Low risk of heart disease: under 160 mg / dL
-The average heart disease risk: less than 130 mg / dL
-High risk of heart disease: less than 100 mg / dL
-HDL-cholesterol ("good" cholesterol) above 40 mg / dl at men and 50 mg / dl at women
-Triglycerides: below 150 mg / dL.



-Controlled hypertension. Hypertension is the most important risk factor for stroke. Recovery after stroke is difficult and affected individuals may remain with physical disabilities. Avoid excess of salt, take prescription drugs and not neglect physical activity. Your blood must reach 120/80 mmHg.

-Take daily exercise. Research shows that practicing physical activity 30-60 minutes most days of the week can reduce blood pressure, cholesterol and maintain a healthy weight. If you fail to exercise, time to start with a moderate-intensity activity. Studies show that people with a good physical condition are less likely to die earlier.

-Maintain a healthy weight. Obesity is a risk factor for hypercholesterolemia , hypertension, and insulin resistance - an early form of type 2 diabetes. These conditions are themselves cardiovascular risk factors. A good nutrition and physical activity are the only ways to maintain a healthy weight.

-Keep diabetes under control. Diabetics are 2-4 times more prone to cardiovascular disease because of the presence of risk factors such as hypertension, hypercholesterolemia , smoking, obesity and sedentary lifestyle.



-Reduce stress. Some researchers have observed a connection between coronary heart disease risk and stress of life of people who can influence and other risk factors for heart disease and stroke. Thus, persons subject to stress are eating too much, you can start smoking or to smoke more than normal. Research has shown that stress reaction in young adults indicate they are exposed to risk at their age.

-Limit alcohol consume. Excess alcohol can increase blood pressure, cause heart failure and cause a stroke. It is also responsible for increased triglyceride levels, the occurrence of rhythm disturbances ( arrhythmia ), cancer or other diseases  worsening. The risk of heart disease in people who consume alcohol in moderation (two glasses per day for men and one women) is lower than those who do not drink any alcohol.

The things you must do to prevent heart disease are simple but will help you a lot. All you need is just ambition and willingness.