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    How to reduce the risk of cardiovascular diseases?

How to reduce the risk of cardiovascular diseases?

  • 10 Mar, 2022

  • 3 Minute(s) to read

 

  • Decrease the 3 white poisons consumption: Salt, Sugar, and Flour
  • Drink adequate amount of water
  • Exercise regularly (at least 3 times/week)
  • Quit Smoking
  • Eat more grains & beans: Oat, Barley, Beans, and other whole grains
  • increase intake of soluble fiber, which binds cholesterol in the digestive system and helps the body to remove it and reduce the risk of cardiovascular diseases
  • Eat more nuts: Eating almonds, peanuts, walnuts, and other nuts in small quantities is good for your heart.
  • Use healthy vegetable oils: Swap out butter for vegetable oils such as canola, sunflower, Olive, or Corn oil to help reduce bad cholesterol (LDL), using them minimally and avoid deep frying.
  • Eat more fruits and vegetables like apples, grapes, strawberries, and citrus fruits:
  • Eat fish: Eating fish twice a week reduces the amount of meat you eat, indirectly reducing LDL levels; fish delivers LDL-lowering omega-3 fats and protects your heart.