There are a lot of diseases that are hard to prevent, such as cancer, diabetes, and high blood pressure because genetic factors play a significant role. Heart disease, however, can be prevented with some changes to your lifestyle. Data from blue zones suggest that up to 90% of all heart disease may be avoidable by being aware of your lifestyle choices.

Here are some of the tips to have a healthy heart.

Stop Smoking

If you are a smoker, STOP SMOKING. You probably already know that smoking is bad for your lungs. But did you know that it also increases your chances of having a heart attack? People who smoke are 2 to 3 times more likely to get heart disease. Roughly 1 out of 4 deaths from heart disease are directly related to smoking. Second-hand smoke can also increase your risk of heart disease and lung cancer.

Exercise Regularly

A review of studies over the last half-century showed that regular moderate physical activity reduces the risk of coronary artery disease. The most physically active subjects generally had disease rates 50% lower than those who were sedentary.

Eat Healthily

Avoid foods that are high in saturated fat, sugar, and salt. A major driver of many degenerative diseases is chronic inflammation. The formation of mitogen-activated protein kinases, the inflammatory sequence, causes the progressive destruction of healthy tissue in the arterioles (tiny blood vessels in the heart). This leads to ulceration and the start of atheromatous disease (narrowing & hardening of arteries). 

So, how can you reduce chronic inflammation?

There are two things you can consume to reduce chronic inflammation in your body: Omega-3 and polyphenols. Omega-3 consumed with polyphenols has been shown to be most effective at reducing inflammation. While omega-3 are stored in the body, polyphenols, are not. As such they must be consumed daily. Good sources of polyphenols include dark leafy green vegetables, beans, nuts and other legumes.