Saudi Gazette According to statistics, heart disease is the leading cause of death for both men and women and is responsible for 29.6% of total number of deaths in the Kingdom. Its indeed true that prevention is better than cure. Although medical treatment for heart disease has advanced in strides in this country, but there are plenty of things that we can do in order to prevent heart disease from occurring in the first place. There are certain factors that cannot be controlled and cause risk of heart disease such as age, gender, and family history. However, other risk factors of heart disease can be eliminated by following a healthy lifestyle and by avoiding the following things which lead to heart disease 1. Cigarette Smoking Smokers are three times as likely as nonsmokers to suffer heart attacks. Nicotine works to harm the heart at several levels: by increasing the tendency of blood to clot, making the blood thicker, increasing blood pressure and blood cholesterol levels, impairing circulation which makes the heart need to work harder, and it can also increase the incidence of problems with the heartbeat (arrhythmias). The bottom line is, quit smoking. 2. High blood pressure One should try to manage high blood pressure with medications prescribed by one's physician and by taking nutritious food. Eat a diet low in salt, fat, especially saturated fats, and cholesterol. Minimize intake of fatty red meats, deep fried foods, butter, cheese, whole milk, and egg yolks. Eat high fiber foods because fiber can reduce both blood pressure and blood cholesterol levels. Increase consumption of these fruits and vegetables which are heart healthy: apricots, apples, berries, grapefruit, grapes, mangoes, melons, oranges, peaches, broccoli, carrots, cauliflower, and spinach. Fish, garlic, onions, garbanzo beans, kidney beans, lentils, and soy beans are also good for the heart and for reducing hypertension. And finally, be careful not to abuse caffeine intake. 3. Lack of exercise A sedentary life style increases your risk of developing heart disease. The heart is a muscle that needs to work out, and regular exercise keeps the heart and circulatory system strong, toned, and healthy. Aerobic exercise is recommended for 45 minutes at least 3 times a week, such as: walking, jogging, bicycling, swimming, stair climbing, aerobics work out, jumping rope, skating, and dancing. 4. Obesity In a study of 115,886 elderly women over an 8-year period that was published by the New England Journal of Medicine, 70% of the women who contracted heart disease were obese. Obesity is closely related to cardiovascular disease so to decrease risks, a healthy weight should be reached and maintained. The same dietary recommendations for high blood pressure also apply to weight loss: a diet lower in fat, and high in fruits, vegetables, whole grains, and legumes. Limit the intake of sugar and oils. Switch from high fat snacks such as cakes and doughnuts to lower fat snacks such as fresh fruit, dates, popcorn, juice popsicles, carrots and celery, whole wheat crackers, and low fat yogurt. 5. Stress It creates a dilemma in our lives: we can't live with it and we can't live without. High blood pressure and heart disease are stress-related so we must learn some stress management techniques to keep our hearts healthy. We can greatly benefit from relaxation exercises such as deep and controlled breathing, visualization, meditation, and recitation of the Holy Qur'an. Having a more positive attitude, having fun with friends and family, taking a short vacation, massage therapy, sitting in a warm bath with aromatherapy candles, and regular exercise can all help. __
