Eat more fruits
The phytochemicals and electrolytes in fruits protect the cells against damage from free radicals that can cause heart disease.Fiber content of fruits help to reduce cholesterol. Fruits like apple, orange, pear, strawberries all are good. Bananas especially are packed with potassium which helps to lower blood pressure. Pomegranate may help reduce the fatty deposits on artery walls.
Eat more fish
Fatty fish like salmon, mackerel, sardine all have highest levels of omega-3-fattyacids which help to reduce cardiovascular diseases. Eating twice a week may help to meet the required allowance of omega-3-fattyacids.Compared to nuts fatty fish contain more omega-3-fattyacids.
The consumption of transfat raises the levels of LDL and reduces the levels of HDL ie., increases bad cholesterol and decreases good cholesterol. Transfat from partially hydrogenated oils are generally considered to be more of a health risk than those occurring naturally. Foods like fast foods, snack foods, fried foods and baked foods are commonly using transfats.
Get adequate sleep
Too little sleep may increase your risk of developing high blood pressure. Sleep allows the heart to slow down and blood pressure to drop for a significant part of the day. People who sleep for only short durations raise their blood pressure and heart rate. This may affect the cardiovascular system. Proper sleep is very important for healthy heart lifestyle.
Measure your waist
Measuring your waist-to-hip ratio is the best way to see if you are at risk of heart disease and a more reliable measurement than BMI or weight. To work out your waist-to-hip ratio, divide your waist measurement by that of your hips. For men the ratio should ideally not be over 0.90; for women, not over 0.85 .The more above these values the ratio is, the greater risk of heart disease.
Reduce your stress
Stress is a normal part of life. Managing stress properly is very important in every ones life. Stress can lead to emotional, psychological problems as well as physical problems like heart diseases. Eating in a balanced way, regular exercise, avoiding alcohol and smoking, taking enough rest all will help to reduce stress.