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3 Effective Ways You Can Prevent or Mitigate Cardiovascular Disease

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Cardiovascular Disease Is Our Enemy

Cardiovascular disease is responsible for the deaths of millions of people around the world each year. This disease is not discriminatory as it affects men and women from all backgrounds and all walks of life. Some are more predisposed than others, but everyone can improve their quality of life and extend their lives by years by doing a few simple things. Fighting this ubiquitous killer can be easier than one may think. By exercising, making healthy food choices and with prayer and meditation you could beat cardiovascular disease.

3-effective-ways-you-can-prevent-or-mitigate-cardiovascular-disease

Two Key Factors That Give Rise to Cardiovascular Disease

Cardiovascular disease is the term used to define a group of diseases that disrupt the circulatory system. Some of the most common ailments are myocardial infarction, cerebral vascular accidents, hypertension, and congestive heart failure.

Lifestyle choice is one key factor in the onset of cardiovascular disease. A sedentary lifestyle, obesity, a diet high in saturated fats, and smoking are some of the things that contribute to the disease. What follows is weight gain and unnecessary strain on the heart, blood vessels, and arteries, resulting in high blood pressure. Consequently, it also puts strain on the body's joints as well. The weight gain results in an increase in visceral adipose tissue. This is the fat around the abdominal organs that people normally refer to as belly fat. An increase in this tissue also mitigates the risk of a cardiovascular event occurring.

The other key factor in cardiovascular disease is genetics. The same way people can inherit features from parents like eye color, hair color, and skin color. The same can be said for cardiovascular diseases. The incredible processes of meiosis and mitosis tend to conscript traits and diseases that may skip a generation, but somewhere down the line they tend to show up.

Fortunately, there are things anyone and everyone can do to increase their chances of living a healthy life once diagnosed, or to prevent the disease all together.

3-effective-ways-you-can-prevent-or-mitigate-cardiovascular-disease

Constructing a Healthy Diet

The biggest factor in beating cardiovascular disease is to eat healthy. The best way to limit the amount of visceral adipose tissue is to not gain excessive amounts of it in the first place. It is difficult for us all as the things that are worst for our health always seem to taste the best. By making better food choices you can create a better you.

Setting a daily calorie limit and logging the amount taken in per day is a great way to start. Of course a doctor should be consulted before making any kind of drastic change.

Substituting water instead of a sweetened drink with meals is another way. This limits calories and limits weight gain not only benefiting by reducing your risk for cardiovascular disease. It also reduces your risk for becoming diabetic.

Consuming a diet low in saturated fats and reduced salt is paramount. Turning away from high fat, salty foods and consuming lean meats and lots of green leafy vegetables significantly reduces your risk for cardiovascular disease.

You can also substitute potato chips for carrot sticks, cucumber slices, or even celery stalks. You can purchase them and slice them up and store them in the refrigerator in small plastic bags or containers. Instead of reaching for that favorite brand of chips, you could reach for a healthy snack instead.


3-effective-ways-you-can-prevent-or-mitigate-cardiovascular-disease

Exercise

Exercising to keep off the visceral adipose tissue that contributes to unwanted pounds is the next step in battling cardiovascular disease. You don't have to have a gym membership or purchase thousands of dollars of equipment to exercise properly. Exercising properly requires obtaining a regiment and sticking to it.

In recent years people have obtained apps and gadgets that count steps and count calories burned. By making it a point to walk more, for example parking further away from the store when you shop is something that can be done to reduce calories.

Aerobic exercises are ideal for helping the cardiovascular system. These exercises include cycling, jogging, and running and can help tremendously. However, with the recent pandemic due to Covid19, extra care and planning should be taken. That being said you can purchase a myriad of at home exercise devices from treadmills, exercise bikes, and ellipticals.

Even if you have no access to equipment or an area to walk, run, or jog. You can do simple affective aerobic exercises in your home. You can go online to search for a list or check with a healthcare professional.

3-effective-ways-you-can-prevent-or-mitigate-cardiovascular-disease

Prayer and Meditation Therapy

Prayer and meditation can be used as therapy to help combat cardiovascular disease. Whether it is inner peace or balance, they have one thing in common which is a calming effect that in turn lowers blood pressure. This is important especially with the daily stress that everyone goes through. Stress contributes to cardiovascular disease by increasing blood pressure.

Baroreceptors constantly monitor blood pressure and if an increase is detected for any reason, it stimulates the parasympathetic nervous system to bring it under control. With prayer and meditation you can put your body into a relaxed state and activate your parasympathetic nervous system. Calming thoughts, images, or memories, in conjunction with closing the eyes and breathing slowly can do this. Stimulating baroreceptors activates the parasympathetic nervous system, which then releases the neurotransmitter acetylcholine. The end result is the lowering of blood pressure and heart rate.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2020 E Randall

Comments

E Randall (author) from Florida on December 23, 2020:

Thank you.

Umesh Chandra Bhatt from Kharghar, Navi Mumbai, India on December 22, 2020:

Useful article.