A balanced diet is important to keep away lifestyle diseases. There are no proven ways to prevent cancer, but you can reduce your risk of getting it. To lower your risk of Heart Disorders and heart attack, you should try including the following in your daily routine.
Diet Alterations to Reduce the Risk:
No single food or supplement can prevent cancer or heart disease from developing. Eating a healthy balanced diet may lower your risk of developing cancer. A balanced diet will help make sure your body gets all the nutrients it needs. A healthy balanced diet contains:
• Plenty of fruits and vegetables: try to eat at least five portions a day
• Cereals and pulses. Choose wholegrain foods whenever possible as these contain more fibre
• A mix of some meat, fish, eggs, beans and other non-dairy sources of protein.
• Dairy foods
A reduction in cancer risk has no direct link with any specific type of food but Heart Ailments require some diet alterations along with a balanced diet. Some diet alterations that should be adopted even by a healthy person to maintain heart health and reduce heart risks are:
• Foods low in saturated and Trans fats. Saturated fats are found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods. Trans fats are found in many fried and processed foods. Both types of fat raise your low-density lipoprotein (LDL), or "bad" cholesterol levels.
• Foods high in omega-3 fatty acids. Fat found in fish and olive oil. Omega-3 fatty acids lower the risk of heart attack, in part by helping prevent blood clots.
• Foods high in fiber. Fiber is found in whole grains, fruits, and vegetables. A fiber-rich diet not only helps lower your bad cholesterol level, but also provides nutrients that may help protect against CHD.
• Foods low in salt and sugar. A low-salt diet can help you manage your blood pressure. A low-sugar diet can help you prevent weight gain and control diabetes and pre-diabetes.
Include Physical Activity
You don't have to be an athlete to lower your risk of Heart Disorders. The more active you are, the more you'll benefit. The General recommendation of physical activity is:
• Adults should do at least 150 minutes (2.5 hours) of moderate-intensity aerobic activity or 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity each week.
• Children should do 60 minutes or more of physical activity every day. A great way to encourage physical activity is to do something as a family.
• Maintain a Healthy Weight
Being overweight or obese can increase your risk of Heart Disorders and cancers, such as:
• bowel cancer
• pancreatic cancer
• esophageal cancer
• breast cancer if you are a woman who has been through the menopause
• cancer of the womb (uterus)
• kidney cancer
Following a healthy diet and being physically active can help you maintain your weight. To lose weight, you need to watch your daily calorie intake and indulge in some physical activity. Quitting Smoking and alcohol consumption
Smoking can raise your risk of CHD and heart attack and worsen other CHD risk factors. Children who have parents who smoke are more likely to smoke themselves. Reducing smoking greatly cuts the risk of developing lung cancer.
Drinking alcohol is known to increase your risk of some cancers, including:
• mouth cancer
• pharynx and larynx cancer
• oesophageal cancer
• colorectal cancer in men
• breast cancer
Know your body
It's important to know your body and recognize any changes, such as lumps or unexplained bleeding in case of cancer, and chest pain or congestion in case of Heart Disorders. You should not hesitate to get it checked by a physician.
Stress is a major factor for heart diseases and cancer. Find outlets to relieve your stress. Talking to close ones about your feelings or concerns can greatly help relieve stress. Learning how to cope with stress can improve your emotional and physical health. Regular physical activity, a balanced diet, and deep breathing also can help relieve stress.