Heart disease is an umbrella term that covers a variety of
cardiovascular conditions, including blood vessel diseases, coronary
artery disease, arrhythmia, congenital heart defects and infections of
the heart. Although heart disease is a serious condition, there are some
simple lifestyle choices you can make to lower your risk of developing
it.
METHOD 1: MAKE THE EFFORT TO QUIT SMOKING.
If you do not smoke now, don’t start. Find an appropriate method for
quitting smoking that works for you. Some people prefer to wean
themselves off cigarettes by cutting back on the amount smoked each day.
Others find better results when they quit cold turkey and abruptly give
up all cigarettes at once.
Speak with your doctor about
medications and other smoking cessation aids that he can prescribe to
help you break your smoking habit. Inquire about local support groups in
your area for individuals who are trying to quit smoking.
Eliminate exposure to all tobacco products, including chewing tobacco.
Stay away from smokeless tobacco. It contains nicotine, which narrows
your blood vessels, forcing your heart to work harder. This leads to an
increase in blood pressure and elevates your heart rate, which increases
your risk of heart disease.
Steer clear of all second-hand
smoke. In addition to nicotine, it is full of carbon monoxide, which
replaces some of the oxygen in the bloodstream when inhaled. When this
happens, the heart is forced to work harder to supply oxygen to the
body, which causes blood pressure to increase and elevates heart disease
risk.
METHOD 2: EXERCISE REGULARLY TO MAINTAIN YOUR WEIGHT.
Engage in some type of physical activity for a minimum of 30 minutes
per day, 5 days per week or more. Not only does exercise directly lower
heart disease risk, it also indirectly lowers your chances of developing
heart disease.
Exercise regularly to help keep your weight
at a healthy level, which reduces your risk of developing conditions
that can lead to poor heart health, such as high blood pressure, high
cholesterol and type 2 diabetes.
Exercise regularly to relax and
unwind, which can significantly decrease your stress levels. Elevated
stress levels are a risk factor for the development of heart disease.
Consider taking an active lifestyle approach to exercise if you cannot
fit 30 consecutive minutes of exercise into your daily schedule.
Increase the amount of physical activity you perform each day by
incorporating tiny changes to your everyday routine. Take the stairs
instead of the elevator, go for a 10 minute walk during your lunch
break, walk to the bus stop to pick up the kids instead of driving, etc.
METHOD 3: CONSIDER OTHER FACTORS.
Carefully watch your
weight as you age. As we age, we are more susceptible to weight gain.
Individuals who are overweight are more likely to develop health
conditions that increase their risk of developing heart disease, such as
high blood pressure, elevated cholesterol levels and diabetes.
Calculate your body mass index (BMI) to determine if you have excess
body fat and are at a healthy weight for your height. A BMI of 25 or
higher is considered overweight and is associated with elevated heart
disease risk. Although BMI is a good tool for providing general body fat
information, it does not take into account specific body types or the
fact that muscle weighs more than fat.
Use a tape measure to
measure your waist circumference. A measurement of 40 inches or above is
considered overweight for men, and a measurement of 35 inches or above
is overweight for women. Because abdominal fat is especially dangerous
and associated with an increased risk of heart disease, wait
circumference measurements are an effective tool in weight management.
METHOD 4: EAT HEART-HEALTHY FOOD.
Choose foods that are low in unhealthy fats and cholesterol. Eliminate
all trans-fat and saturated from your diet. Tran-fat is the most
dangerous type of fat and is linked to a host of negative side effects.
Both types of fat are linked to increases in blood pressure and an
elevated risk of developing heart disease. Decrease the amount of foods
you eat that contain these type of fats, such as red meats, full-fat
dairy products, palm oils, fried foods, packaged foods, margarine, and
processed baked goods.
Boost your intake of foods that contain
Omega-3 fatty acids, a healthy type of polyunsaturated fat. Omega-3
fatty acids offer protection from heart disease and can be found in
foods such as salmon and mackerel; flaxseed, walnut and canola oil and
in certain vitamin and mineral supplements.
Increase the
amount of fruits and vegetables that you consume each day. Set a goal of
10 servings of fresh or frozen produce per day. The healthy plant
substances found in fruits and vegetables can help prevent heart
disease.
Opt for whole grains. They are an excellent source of
fiber and contain several healthy nutrients that can help regulate
blood pressure and improve overall heart health.
Replace refined grain products with whole grain products.
Choose whole-wheat flours, 100% whole grain bread, high-fiber
cereal, whole grain pasta, steel-cut oats, brown rice and barley.
Stay away from white or refined flours, white bread, frozen waffles,
biscuits, corn bread, egg noodles, granola bars, high-fat snacks, quick
breads, cakes, pies, donuts and buttered popcorn.
Add flaxseed
to your diet. Flaxseeds are high in fiber and omega-3 fatty acids, and
can help to lower cholesterol levels. The seeds can be eaten whole or
ground up, and can be sprinkled on yogurt, oatmeal, cold cereal, and
applesauce. They can be tossed in salads and added to smoothies.
Pay attention to your portion size when eating. Although what you eat
is important for heart health, how much you eat is also a factor in
improving overall heart health. Refrain from overeating, which can lead
to excess fat, cholesterol and calorie intake.
METHOD 5: SCHEDULE HEALTH SCREENINGS
Have blood pressure checked regularly, a minimum of every two years. If
screenings detect that blood pressure numbers are not in the normal
range, more frequent screenings may be necessary.
Have
cholesterol levels checked every five years, beginning at the age of 20.
If cholesterol levels are not within the normal range, more frequent
screenings may be necessary. Individuals with other risk factors for
heart disease may require yearly cholesterol checks.
Speak
with your doctor about performing a fasting blood sugar test to check
for diabetes if you have a family history of the disease or have other
risk factors for heart disease. Your physician will likely perform your
first diabetes screening between the ages of 30 and 45, with retesting
done every 3 to 5 years.
METHOD 6: LEARN HOW TO MANAGE STRESS.
Identify situations in your life that cause stress and try to eliminate
or modify them. Learn coping mechanisms for sources of stress that
cannot be eliminated, such as stress in the workplace. Explore stress
relief options such as yoga, meditation, visualization, aromatherapy and
deep breathing techniques.
Laugh. Laughing lowers blood pressure and heart rate, and may improve the lining of the blood vessels.
METHOD 7: GET ENOUGH SLEEP.
Take measures to improve your sleep quality and ensure that you get 7-8 hours of sleep each night.
Limit caffeine consumption and cut out all caffeine after 2 pm.
Try to go to sleep at the same time every night to regulate your sleep-wake cycle.
Exercise regularly to boost serotonin levels.
Refrain from watching television or using a laptop while in bed.
Contact your physician if home remedies to improve sleep quality prove to be ineffective.
THANK YOU FOR READING THIS. WE HOPE IT HELPS A LOT BETTER
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