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Heart disease is a growing concern in Nigeria, with an increasing number of people being diagnosed with this condition each year. As a registered dietitian, I understand the importance of making healthy lifestyle choices to prevent heart disease. By making simple changes to your diet and exercise routine, you can significantly lower your risk of developing this deadly condition. In this article, I will provide you with practical tips on how to prevent heart disease and improve your overall health. Read on to discover the four key steps you can take today to protect your heart and improve your well-being.

Nutritionally balanced diet

A heart-healthy diet is a diet that is low in saturated and trans fats, high in fiber, and rich in fruits, vegetables, whole grains, lean protein sources, and healthy fats. The Mediterranean diet is an excellent example of a heart-healthy diet. It emphasizes whole grains, minimally processed foods, healthy fats like olive oil, nuts, and seeds, and seafood as a protein source. When following a Mediterranean diet, aim to limit red meat, processed foods, and added sugars. Remember, making small, sustainable changes to your diet can have a big impact on your overall health.

Regular physical activity

Being physically active is critical to maintaining good heart health. Engage in regular physical activity, whether it’s through structured exercise or everyday activities like gardening, cleaning, or walking. Aim to incorporate at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity each week.

Maintain a healthy weight

Maintaining a healthy weight is an essential factor in reducing your risk of heart disease. Good nutrition and physical activity are key to achieving and maintaining a healthy weight. Additionally, getting adequate sleep can also play a role in maintaining a healthy weight. Poor sleep habits have been linked to weight gain and increased risk of heart disease.

Quit smoking

Smoking is one of the most significant risk factors for heart disease. If you are a smoker, quitting is one of the best things you can do for your heart health. Seek resources from your care provider or consider joining a smoking cessation program to help you quit.

 Dietary Recommendations

The following dietary recommendations for reducing biomarkers that

indicate high risk of heart disease:

The DASH diet, which is rich in fruits, vegetables, whole grains, and low-fat dairy products;

Mediterranean diet patterns, which are rich in fish, pulses, whole grains, vegetables, fruits, and healthful fats;

vegetarian/vegan diets, which are rich in plant foods; and

moderation in alcohol intake (men no more than two drinks per day; women no more than one drink per day).

CONCLUSION

Preventing heart disease requires making simple but impactful lifestyle changes. By following these four key areas mentioned, you can reduce your risk of heart disease significantly. Remember, small, sustainable changes over time can lead to significant improvements in your overall health and well-being.