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Guide to Heart Health: Protecting the Vital Organ

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Your heart is the most vital organ in your body. Keeping it healthy is essential to living a long, vibrant life. Healthy heart refers to the overall well-being of your cardiovascular system, which includes your heart and blood vessels. In this comprehensive guide, we will explore the importance of heart health, the factors that influence it, and how you can take proactive steps to improve and maintain it. Whether you’re already following heart-healthy habits or looking to make changes, this guide will provide valuable insights and practical tips to support your heart health.

Understanding Heart Health

Before diving into strategies for improving health, it’s important to understand what the term actually means. Heart health involves the efficient functioning of your cardiovascular system, which pumps blood throughout the body to deliver oxygen and nutrients. A healthy heart beats in a regular rhythm, pumps the right amount of blood, and maintains the right pressure in your arteries.

Why Heart Health Matters

Poor cardiac health can lead to serious health issues such as heart disease, high blood pressure, heart attacks, and strokes. Cardiovascular diseases (CVDs) are the leading cause of death worldwide. According to the World Health Organization (WHO), an estimated 17.9 million people die annually due to CVDs. Maintaining optimal cardiac health reduces your risk of these conditions and improves your overall quality of life.

Factors Affecting Heart Health

There are many factors, both within and outside your control, that impact heart health. Some risk factors are hereditary, while others are based on lifestyle choices. The good news is that most lifestyle-related factors can be modified to enhance cardiac health.

1. Diet and Nutrition

What you eat has a significant impact on heart health. Consuming a diet high in processed foods, unhealthy fats, and sugars can lead to the development of plaque in your arteries, increasing the risk of heart disease.

  • Healthy Fats: Replacing saturated and trans fats with healthy fats like those found in olive oil, avocados, and nuts can improve heart health. These fats help lower LDL (bad) cholesterol and raise HDL (good) cholesterol levels, reducing the risk of heart disease.
  • Whole Grains: Whole grains, such as oats, brown rice, and whole wheat, contain fiber that helps reduce cholesterol levels and support heart health.
  • Fruits and Vegetables: These nutrient-dense foods are packed with vitamins, minerals, and antioxidants that protect your heart from oxidative stress and inflammation.

2. Physical Activity

Regular physical activity is essential for maintaining heart health. Exercise helps strengthen your heart muscle, improve blood circulation, and reduce blood pressure.

  • Aerobic Exercise: Activities like walking, jogging, swimming, and cycling are excellent for improving cardiovascular endurance. Aim for at least 150 minutes of moderate-intensity aerobic exercise each week to boost heart health.
  • Strength Training: Incorporating resistance exercises into your routine helps improve muscle tone, boost metabolism, and support heart health by regulating blood pressure and cholesterol levels.

3. Smoking and Alcohol Consumption

Smoking and excessive alcohol consumption are major risk factors for poor heart health. It damages the lining of your arteries, which can lead to atherosclerosis (the buildup of plaque in your arteries). It also increases the risk of blood clots, which can result in heart attacks or strokes.

  • Quit Smoking: One of the best ways to improve heart health is by quitting smoking. Within a year of quitting, your risk of coronary heart disease is reduced by about 50%.
  • Limit Alcohol: While moderate alcohol consumption has been associated with some heart health benefits, excessive drinking can raise blood pressure and lead to heart disease.

4. Stress and Mental Health

Chronic stress is a hidden contributor to poor heart health. When you experience stress, your body releases hormones like cortisol and adrenaline, which can increase blood pressure and cause inflammation.

  • Stress Management: Practicing stress-reduction techniques such as meditation, deep breathing, yoga, and mindfulness can help reduce your risk of developing heart disease. Maintaining good mental health is crucial for overall heart health.

5. Genetics and Family History

Your genetic makeup can influence your risk of developing heart disease. If you have a family history of heart disease, you may be more predisposed to cardiovascular issues. However, adopting a healthy lifestyle can help counteract genetic risk factors.

Key Strategies to Improve Heart Health

The good news is that there are several proven ways to improve heart health. Implementing small changes in your daily routine can lead to long-lasting benefits for your heart.

1. Eat a Heart-Healthy Diet

One of the best ways to improve heart health is by following a nutritious diet. The Mediterranean diet, rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, is particularly beneficial for heart health. This diet emphasizes the consumption of olive oil, fish, and plant-based foods, all of which promote cardiovascular wellness.

Foods That Boost Heart Health:

  • Salmon: Packed with omega-3 fatty acids, salmon is known to reduce inflammation and lower the risk of heart disease.
  • Leafy Greens: Vegetables like spinach, kale, and arugula contain nitrates that help lower blood pressure and improve circulation.
  • Berries: Blueberries, strawberries, and raspberries are high in antioxidants that protect the heart from damage caused by free radicals.
  • Nuts and Seeds: Almonds, walnuts, and flaxseeds provide healthy fats and fiber that improve heart health.

2. Stay Physically Active

Exercise is one of the most effective ways to maintain heart health. Physical activity helps control weight, reduce blood pressure, and lower cholesterol levels. Consistency is key, so aim to incorporate exercise into your daily routine.

  • Walking: Even a 30-minute brisk walk each day can have a profound effect on heart health.
  • High-Intensity Interval Training (HIIT): HIIT workouts involve short bursts of intense exercise followed by periods of rest. These workouts can improve cardiovascular fitness in less time.

3. Manage Your Weight

Maintaining a healthy weight is crucial for heart health. Excess body fat, particularly around the abdomen, can increase your risk of high blood pressure, high cholesterol, and type 2 diabetes, all of which are linked to heart disease.

  • Healthy Weight Loss: If you’re overweight, losing just 5-10% of your body weight can significantly improve cardiac health. Focus on making sustainable changes to your diet and exercise routine.

4. Control Blood Pressure and Cholesterol Levels

High blood pressure (hypertension) and high cholesterol are major contributors to heart disease. Managing these risk factors is essential for cardiac health.

  • Monitor Your Blood Pressure: Regularly check your blood pressure, and if it’s elevated, take steps to lower it through diet, exercise, and, if necessary, medication.
  • Reduce Sodium Intake: Too much sodium in your diet can lead to high blood pressure. Aim to limit your sodium intake by cutting back on processed foods and opting for fresh, whole foods instead.

5. Prioritize Sleep

Getting enough quality sleep is often overlooked but is critical for heart health. Poor sleep is linked to an increased risk of high blood pressure, heart disease, and stroke.

  • Sleep Hygiene: Aim for 7-9 hours of sleep per night. Create a bedtime routine that promotes relaxation, such as turning off screens an hour before bed and keeping your sleep environment cool and dark.

6. Monitor and Manage Blood Sugar Levels

High blood sugar levels, often associated with diabetes, can damage blood vessels and lead to heart disease. Keeping your blood sugar levels in check is important for maintaining heart health.

  • Limit Added Sugars: Consuming too much sugar can lead to weight gain, insulin resistance, and elevated blood sugar levels, all of which harm heart health. Focus on eating whole, nutrient-dense foods and avoiding sugary beverages and snacks.

Heart Health Across the Lifespan

Heart health isn’t just important in adulthood; it’s something that should be nurtured throughout life. By adopting heart-healthy habits early on, you can significantly reduce your risk of heart disease in the future.

Heart Health in Childhood and Adolescence

Establishing healthy habits in childhood sets the foundation for heart health later in life. Encourage children to engage in regular physical activity, eat a balanced diet, and avoid sugary snacks and beverages.

Heart Health in Adulthood

During adulthood, your lifestyle choices become even more critical to maintaining heart health. Regular check-ups, exercise, and a heart-healthy diet are key factors in preventing cardiovascular diseases.

Heart Health in Older Adults

As you age, your heart may work harder to pump blood. This makes it even more important to monitor blood pressure, cholesterol, and overall heart health. Older adults should also focus on maintaining muscle strength and flexibility to support heart health.

Heart Health and Women

Heart disease is often thought of as a men’s health issue, but it is also the leading cause of death in women. Women may experience different symptoms of heart disease, such as fatigue, shortness of breath, or nausea, rather than the classic symptom of chest pain.

  • Heart Health During Menopause: Hormonal changes during menopause can increase a woman’s risk of heart disease. Maintaining a heart-healthy lifestyle becomes especially important during this time.

Conclusion: Protecting Your Heart Health

Your heart is at the center of everything you do, and taking care of it should be a top priority. Improving your heart health can add years to your life, enhance your well-being, and reduce your risk of heart disease. By adopting heart-healthy habits such as eating a nutritious diet, staying physically active, managing stress, and maintaining a healthy weight, you can protect your heart and improve your overall quality of life.

Learn more: https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)?gad_source=1&gclid=Cj0KCQjwgL-3BhDnARIsAL6KZ698iOyABg1hjDTMYYBojyndTbnY68fmX0iSMpgpnUUSU5bifOlOrg4aAu_LEALw_wcB

Learn about The Health Benefits of Olive Oil: A Comprehensive Guide

Unveiling the Culprits: Understanding the Causes of Heart Attack

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Picture showing patient suffering from crushing pain of heart attack.
Causes of heart attack

Introduction:

Heart attacks, or myocardial infarctions, are critical medical emergencies. They happen when blood flow to the heart is blocked, causing damage or death to heart muscle tissue. Understanding the triggers of heart attacks is essential for prevention and timely intervention. In this thorough blog post, we’ll explore the diverse elements that lead to heart attacks, including lifestyle choices and underlying health issues.

Anatomy of a Heart Attack:

Before delving into the causes, let’s take a moment to briefly examine the anatomy of a heart attack. The heart relies on a steady flow of oxygen-rich blood for proper function. If one or more coronary arteries, responsible for supplying blood to the heart muscle, become narrowed or obstructed due to plaque accumulation (atherosclerosis), blood flow to the heart is impeded. This restriction can result in insufficient oxygen and nutrient delivery to the heart muscle, resulting in damage or cell demise.

Common Causes of Heart Attacks:

1. Atherosclerosis:

The leading cause of most heart attacks is atherosclerosis, a condition marked by the accumulation of plaque inside the coronary arteries. This plaque, comprising cholesterol, fat, calcium, and other substances, gradually builds up within the arteries. As time passes, the plaque can narrow or completely block the arteries, hindering blood flow to the heart. Consequently, the risk of a heart attack increases due to reduced blood supply and oxygen to the heart muscle.

2. High Blood Pressure (Hypertension):

High blood pressure imposes additional strain on both the heart and blood vessels, heightening the likelihood of atherosclerosis and heart attacks. Persistent hypertension can lead to damage to the inner lining of the arteries, rendering them more prone to plaque accumulation and rupture. This damage exacerbates the narrowing of the arteries and compromises their integrity, further escalating the risk of cardiovascular events such as heart attacks.

3. High Cholesterol:

Elevated levels of LDL (low-density lipoprotein) cholesterol, often termed “bad” cholesterol, contribute to the development of plaque within the arteries. This plaque can become unstable and rupture, leading to the formation of blood clots. If these clots block the flow of blood to the heart, a heart attack can occur due to inadequate oxygen supply to the heart muscle. Therefore, managing LDL cholesterol levels is essential in reducing the risk of heart attacks.

4. Smoking:

Tobacco smoke is laden with various harmful chemicals that inflict damage on blood vessels, induce inflammation, and foster the progression of atherosclerosis. Smokers face a substantially elevated risk of experiencing heart attacks in comparison to non-smokers. Furthermore, exposure to secondhand smoke can also heighten the risk of heart attacks. These detrimental effects underscore the importance of avoiding tobacco use and minimizing exposure to secondhand smoke to safeguard cardiovascular health and mitigate the risk of heart attacks.

5. Diabetes:

Uncontrolled diabetes, particularly type 2 diabetes, is linked to insulin resistance, elevated blood sugar levels, inflammation, and an increased likelihood of developing atherosclerosis and heart disease. Individuals with diabetes face a heightened risk of experiencing heart attacks due to these factors. This underscores the critical importance of effectively managing blood sugar levels and controlling diabetes through lifestyle modifications, medication adherence, and regular medical monitoring. Proactive management of diabetes can help mitigate the risk of heart attacks and promote overall cardiovascular health.

6. Obesity and Sedentary Lifestyle:

Obesity, particularly abdominal obesity, and a sedentary lifestyle are significant risk factors for heart attacks. Excessive body weight and physical inactivity contribute to the development of insulin resistance, high blood pressure, high cholesterol levels, and atherosclerosis. These factors collectively increase the likelihood of heart disease and heart attacks. Therefore, adopting a healthy lifestyle that includes regular physical activity and maintaining a healthy weight is crucial for reducing the causes of heart attack and promoting overall cardiovascular health.

7. Unhealthy Diet:

A diet high in saturated and trans fats, cholesterol, sodium, and refined carbohydrates contributes to the development of atherosclerosis and elevates the risk of heart attacks. Conversely, a diet abundant in fruits, vegetables, whole grains, lean proteins, and healthy fats can help prevent heart disease and promote heart health. Therefore, making dietary choices that prioritize nutrient-rich foods and minimize the intake of unhealthy fats and processed carbohydrates is essential for reducing the risk of heart attacks and maintaining overall cardiovascular well-being.

8. Family History and Genetics:

A family history of heart disease and genetic factors can predispose individuals to heart attacks. Although genetic predisposition cannot be altered, lifestyle modifications and preventive measures can help mitigate the risk. This includes adopting a heart-healthy lifestyle, such as maintaining a balanced diet, engaging in regular physical activity, avoiding tobacco use, managing stress, and adhering to medical advice and treatments. While individuals may inherit certain genetic factors that increase their susceptibility to heart attacks, proactive efforts to maintain cardiovascular health can significantly reduce the overall risk and improve long-term outcomes.

9. Stress and Mental Health:

Chronic stress, anxiety, depression, and other mental health concerns can have detrimental effects on heart health, elevating the risk of heart attacks. Stress hormones, such as cortisol, may increase blood pressure and promote inflammation, potentially hastening the advancement of heart disease. Therefore, managing mental health effectively through stress-reduction techniques, seeking support from healthcare professionals, and incorporating relaxation practices into daily life are crucial steps in safeguarding heart health and minimizing the causes of heart attack.

Prevention and Risk Reduction:

While certain risk factors for heart attacks, like genetics and family history, are beyond our control, many others are within our ability to modify. Embracing a heart-healthy lifestyle can markedly diminish the risk of heart attacks and enhance overall cardiovascular health. Individuals can protect their heart health and lower the risk of heart attacks by making wise dietary choices, exercising regularly, staying at a healthy weight, avoiding smoking, managing stress, and following medical advice. Taking proactive steps to address these factors empowers individuals to safeguard their heart health.

1. Quit Smoking:

If you smoke, quitting is one of the most critical actions you can take to safeguard your heart and diminish the risk of heart attacks. Smoking is a significant risk factor for heart disease and can lead to the development of atherosclerosis, high blood pressure, and blood clots, all of which increase the likelihood of heart attacks. By quitting smoking, individuals can substantially improve their heart health and lower their risk of experiencing a heart attack. This decision not only benefits the individual but also those around them by reducing exposure to secondhand smoke. Therefore, quitting smoking is an essential step in promoting cardiovascular health and preventing heart attacks.

2. Maintain a Healthy Weight:

Striving for a healthy weight through a balanced diet and regular physical activity is crucial for promoting heart health. Shedding excess weight, especially around the abdomen, can significantly benefit your heart and alleviate strain on its function. Excess weight, especially abdominal visceral fat, is associated with cardiovascular risks like high blood pressure, cholesterol, and insulin resistance. These factors raise the chance of heart disease and heart attacks. Maintaining a healthy weight through proper diet and exercise can improve heart health and reduce heart attack risk. Therefore, aiming for a healthy weight is an essential component of overall cardiovascular wellness.

3. Follow a Heart-Healthy Diet:

Opting for a diet abundant in fruits, vegetables, whole grains, lean proteins, and healthy fats is vital for promoting heart health. These foods are packed with essential nutrients, fiber, and antioxidants that support cardiovascular function and reduce the risk of heart disease and heart attacks. Conversely, it’s crucial to restrict intake of saturated and trans fats, cholesterol, sodium, refined sugars, and carbohydrates. Unhealthy dietary components can lead to atherosclerosis, high blood pressure, and inflammation. These factors elevate the risk of heart disease and heart attacks. Prioritizing nutrient-dense foods and limiting unhealthy fats and sugars supports heart health. A balanced diet rich in wholesome foods is essential for maintaining cardiovascular wellness.

4. Get Regular Exercise:

Engaging in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week is crucial for heart health. Activities like brisk walking, swimming, or cycling strengthen the heart and improve circulation. This reduces the risk of heart disease and heart attacks. Additionally, incorporating muscle-strengthening activities on two or more days per week is essential. Additionally, muscle-strengthening activities, such as lifting weights or doing bodyweight exercises, enhance muscle tone and contribute to overall physical fitness. Regular exercise aids in weight management, blood pressure control, and cholesterol reduction. It also helps regulate blood sugar levels, all vital for cardiovascular health. Combining aerobic and strength-training exercises weekly supports heart health and overall well-being.

5. Manage Stress:

Incorporating stress-reducing techniques into your routine, such as meditation, deep breathing exercises, yoga is crucial for promoting relaxation and emotional well-being, both of which are integral to heart health. Chronic stress can negatively impact cardiovascular health by increasing blood pressure, and heart rate, and reduces one of the causes of heart attack. By practicing relaxation techniques, individuals can lower stress hormones like cortisol, reduce inflammation, and improve overall emotional balance. Meditation, deep breathing exercises, yoga, and spending time in nature are effective ways to calm the mind, alleviate tension, and foster a sense of inner peace. By integrating these practices into daily life, individuals can support their heart health, enhance resilience to stress, and reduce the risk of heart attacks. Therefore, prioritizing stress reduction and emotional well-being is essential for maintaining cardiovascular wellness and overall health.

6. Control Blood Pressure and Cholesterol:

Regularly monitoring your blood pressure and cholesterol levels is crucial for maintaining heart health and reducing the risk of heart attacks. High blood pressure and elevated cholesterol levels are significant risk factors for heart disease and heart attacks. Working closely with your healthcare provider to manage these levels through lifestyle modifications, such as diet and exercise, as well as medications or other interventions, is essential for preventing cardiovascular complications. By keeping these vital signs in check and collaborating with your healthcare team, you can effectively manage your heart health and lower your risk of experiencing a heart attack.

7. Control Diabetes:

If you have diabetes, it’s essential to collaborate closely with your healthcare team to manage your blood sugar levels effectively. This includes adhering to prescribed medications, following a balanced diet, engaging in regular exercise, and monitoring your blood sugar levels consistently. By actively participating in your diabetes management plan and working closely with healthcare professionals, you can optimize your blood sugar control, reduce the risk of complications, and lower the likelihood of experiencing a heart attack.

Learn about diabetes: (Preventing Diabetes: Strategies for a Healthier Future)

8. Limit Alcohol Intake:

If you opt to consume alcohol, it’s advisable to do so in moderation. Limiting alcohol intake can contribute to lower blood pressure levels and decrease the risk of heart disease. By consuming alcohol in moderation, individuals can help support their heart health and reduce the likelihood of experiencing cardiovascular complications such as heart attacks.

Conclusion:

Heart attacks often result from a mix of factors, including lifestyle choices, underlying health issues, and genetic predisposition. By understanding these causes and adopting heart-healthy habits, individuals can lower their risk and enhance cardiovascular health. Prevention efforts should prioritize addressing changeable risk factors through healthy behaviors, regular check-ups, and timely interventions. With proactive steps and a commitment to heart health, we can strive to prevent heart attacks and lead longer healthier lives.

Read about signs of heart attack from CDC: (https://www.heart.org/en/health-topics/heart-attack/warning-signs-of-a-heart-attack )

Picture showing patient suffering from crushing pain of heart attack.

9 Habits to reduce risks of cardiovascular disorders

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Picture showing patient suffering from crushing pain of heart  attack.

Are you tired of consuming heart medicines and still getting no results? Do you find yourself helpless in reducing the risk for cardiovascular disorders? Then, Osmosis is the right place to answer your problems. We have brought a blog that will change your life. Cardiovascular disorders are enormous troubles but after reading this blog full of knowledge related to non-medicated ways to overcome heart-related fatal disorders. Here are listed 9 habits to reduce risks of cardiovascular disorder.

1. Regular Exercise

Regular exercise has positive effects on the heart. It provides strength to heart muscles, improves circulation, maintains blood pressure, and most importantly aids in maintaining a healthy body weight. As a result, regular exercise reduces the risks of cardiovascular disorders drastically. A sedentary lifestyle leads to increased body weight that directly affects heart muscle strength and blocking of arteries which makes cardiovascular disorders worsen.

What to do

Engage yourself in aerobic exercises like brisk walking, jogging, and cycling to strengthen your heart and improve circulation.

2. Balanced Diet

A balanced diet plays a crucial role in cardiovascular health. A diet rich in fruits, vegetables, whole grains, and lean proteins can help lower cholesterol, control blood pressure, and reduce the risk of cardiovascular disorders. Conversely, a diet high in saturated fats, trans fats, and excessive sodium can contribute to heart-related issues.

What to do

Consume a diet rich in fruits, vegetables, whole grains, lean proteins, and good cholesterol(HDL). Limit saturated and trans fats, sodium, and added sugars.

3. Maintain a Healthy Body Weight

Maintaining a healthy body weight is also a very crucial factor that has to be monitored strictly. Excess body weight enhances the risk of cardiovascular disorders by contributing to conditions like hypertension, diabetes mellitus, and dyslipidemia. Losing weight and bringing it back to normal values through a combination of a balanced diet and regular exercise can significantly improve heart health.

What to do

Achieving and maintaining a healthy weight can lower your risk of heart disease.

4. Quit Smoking

Smoking is a major risk factor for cardiovascular disorders. It damages blood vessels, reduces blood flow to the entire body, and contributes to the formation of arterial plaques. Smoking also raises blood pressure and promotes blood clotting, increasing the likelihood of heart attacks and strokes. Quitting smoking is one of the most beneficial actions for improving cardiovascular health.

What to do

If you smoke, quitting is one of the best things you can do for your heart health.

5. Limit Alcohol Intake

Moderate alcohol consumption may have some cardiovascular benefits, such as raising good cholesterol(HDL). However, excessive alcohol intake can lead to high blood pressure, irregular heartbeats, and cardiomyopathy, increasing the risk of cardiovascular disorders. Moreover, alcohol shows severe interactions with heart medicines. It’s essential to consume alcohol in moderation, if at all, and consider individual health factors.

What to do

Moderation is key. Limit alcohol consumption to reduce the risk of heart-related issues.

6. Manage Stress

Chronic stress can damage cardiovascular health. It may contribute to hypertension, inflammation, and unhealthy lifestyle behaviors like overeating or smoking, enhancing the risk of cardiovascular disorders. Managing stress through techniques such as exercise, meditation, or relaxation can be beneficial for your heart health.

What to do

Have sleep for 7-9 hours per night and do meditation sessions to support overall health, including heart health. Checkout our article in order to see more in-depth of stress impacting your life.11 reasons why you are always tired.

7. Regular Health Check-ups

Regular check-ups are crucial for cardiovascular health as they help detect and manage risk factors early on. Monitoring blood pressure, cholesterol levels, and assessing overall heart health during routine check-ups can contribute to early intervention and prevention of cardiovascular disorders. Regular screenings enable timely adjustments to lifestyle or medical interventions when necessary.

What to do

Monitor and manage conditions like high blood pressure, diabetes, and cholesterol through regular check-ups with your healthcare provider.

8. Adequate Sleep

Adequate sleep is essential for cardiovascular health. Lack of sleep or poor sleep quality has been linked to an increased risk of cardiovascular disorders. Sleep plays a role in regulating blood pressure, inflammation, and stress hormones. Establishing good sleep habits can contribute to overall heart health and help reduce the risk of cardiovascular issues.

What to do

Aim for 7-9 hours of quality sleep per night to support overall health, including heart health.

9. Hydration

Proper hydration is important for cardiovascular health. Dehydration can lead to increased viscosity of blood, making the heart push the blood more and more harder. Maintaining adequate fluid balance helps support healthy blood circulation and can contribute to overall cardiovascular well-being.

What to do

Stay well hydrated by drinking enough water throughout the day, as it supports overall cardiovascular function.

Bottom Line

Cardiovascular disorders can be prevented by adopting a healthy lifestyle which includes proper diet, adequate exercise, free of stress life. These 9 habits contribute to a heart-healthy lifestyle and it is essential to maintain them consistently for long term benefits.