5 Steps To Prevent Yourself From Heart Diseases
                     5 Steps To Prevent 
From Heart Diseases
Today, heart diseases are very common. 
Approximately, 80% of people die every year because 
of heart diseases. It’s no secret that the healthcare 
industry is evolving day by day. Due to modern 
innovations, now it’s possible to cure severe heart 
disease via surgeries. 
But, surgeries can cause a serious side effect on your 
brain too. To avoid brain strokes during 
cardiovascular procedures, doctors use 
cerebral embolic protection devices.
You may know that a good lifestyle can help 
you in keeping your heart healthy. Still, people 
consume many food items that can enhance 
the risk of heart diseases. However, it’s quite 
difficult to change eating habits, but it’s 
important for your life. Daily workout and a 
healthy diet can help to prevent yourself from 
heart diseases.
Following are the eight steps that help you to 
prevent yourself from heart diseases:
Limit Your Portion Size
Eat More Fruits & Vegetables 
Select Whole Grains
Limit Unhealthy Fats
Choose Low-Fat Protein Sources
Limit Your Portion Size
The amount of food you eat is more equally important 
to what you eat. Eating too much can cause you more 
risk of heart diseases. So, it’s important to take care of 
what you eat and how much you eat. You can use a 
small bowl or a plate to limit your portion. 
Try to have more fruits and green vegetables in your 
diet. This will improve your immune system. Also, limit 
the consumption of fast foods and highly processed 
foods. A healthy meal helps you to shape your diet and 
keep your heart healthy. Also, keep the track of the 
servings you eat in a day.
Eat More Fruits & 
Vegetables 
To keep your heart healthy, you need to make your 
immune system strong. Thus, it’s imperative to have 
good vitamins and minerals. Fresh fruits and green 
vegetables are excellent sources of vitamins and 
minerals. These are rich in fibers and low in calories. 
These are good replacements for cheese and other 
junk food items.
However, in the beginning, it’s quite difficult to 
replace junk with fruits and vegetables. So, you can 
wash, cut fruits, and put them in the refrigerator. This 
can be a great option.
Select Whole Grains
Whole grains are the excellent sources of amazing 
nutrients that help to maintain your blood pressure 
and keep your heart healthy. So, it’s essential to 
include whole grains in your diet. You can have 
quinoa, barley or farro.
Limit Unhealthy Fats
Limiting the consumption of trans and saturated fats 
helps you to reduce blood cholesterol levels and 
minimize the risk of heart diseases. High blood 
pressure can cause many problems such as heart 
attack and stroke. So, it’s important to focus on what 
you eat.
Choose Low-Fat Protein Sources
Protein is good for the body. You can include low fat - 
dairy products, fish, and eggs in your diet. Fish is a 
great source of protein and a good replacement for 
high – fat meats. If you are a vegetarian you can have 
legumes, beans, lentils, and peas in your diet. These 
are good substitutes for meat. So, include them in 
your meals.
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