Nowadays, the leading cause of death in the US is heart disease. The fifth most common cause of death in the US is stroke. Lack of dedication to a heart-healthy lifestyle is one of the leading causes of these figures. The way you live is not only your best defense against heart disease and stroke but also your responsibility.
By leading a heart-healthy lifestyle, you can stave off heart disease. The concepts in the following list are part of a heart-healthy lifestyle, and by following these easy steps, you can lower all of the modifiable risk factors for heart disease, heart attacks, and strokes. So, get started with eight essential advice for strengthening your heart health. Here are some tips to keep your heart safe.
- Quit smoking and using tobacco
Stopping to use of tobacco products, including smokeless tobacco, is one of the most delicate things you can do for your heart. Avoid second-hand smoke at all costs, even if you don’t smoke.
The heart and blood arteries can be damaged by the chemicals in cigarettes. Because the heart needs to work harder to pump adequate oxygen to the body and brain, smoking causes the blood’s oxygen content to decrease, which raises blood pressure and heart rate.
Well, the good news is; the chance of developing heart disease begins to decrease within a day of stopping.
The risk of developing heart disease is roughly halved after a year of quitting smoking. No matter how much or how long you smoked, the benefits of quitting begin the moment you do.
- Engage in 30-60 minutes of physical activity each day.
Regular exercise can reduce the risk of developing heart disease. Your weight can be controlled by a workout. Additionally, it lowers the likelihood of acquiring illnesses, including high blood pressure, high cholesterol, and type 2 diabetes that could strain the heart.
If it has been a while since you were active, you might need to gradually work up to these objectives, but in general, you should aim for at least the following:
- 150 minutes per week of moderate aerobic activity, such as brisk walking,
- 75 minutes per week of quick aerobic exercise, like running
- two or more times a week of weight training
Even brief bursts of exercise suit the heart, so keep trying even if you can’t achieve the recommendations. Even five minutes of movement can make a difference, and tasks like housework, gardening, taking the stairs, and dog walking all contribute to your total. Although you don’t need to work out hard to reap the benefits, increasing your exercise duration, frequency, and intensity will allow you to benefit more.
- Make good nutritional choices
One of your best tools in the fight against cardiovascular disease is a balanced diet. Cholesterol, blood pressure, diabetes, and being overweight are all other manageable risk factors that can be influenced by the food you eat (and how much). Nutrient-poor foods should be avoided in favor of nutrient-rich foods containing vitamins, minerals, fiber, and other nutrients but fewer calories. Pick a diet that prioritizes the consumption of fruits, vegetables, and whole grains; low-fat dairy products; chicken, fish, legumes, nontropical vegetable oils; and nuts; and restrict the consumption of sweets, beverages with added sugar, and red meats. Coordinate your food and exercise to burn as many calories as you consume to maintain a healthy weight.
- Make a purpose to Keep a healthy weight
In America, obesity is a significant problem that affects both adults and children. Supplements and fad diets are not the solutions. The only way to keep a healthy weight is through exercise, calorie restriction, and good nutrition.
Obesity increases your risk of developing type 2 diabetes, high blood pressure, and insulin resistance, which are all conditions that increase your risk of cardiovascular disease. You can determine if your weight is healthy using your BMI.
- Get a good night’s sleep
In people who don’t get enough sleep, obesity, high blood pressure, heart attacks, diabetes, and depression are more likely to occur.
Adults typically require at least seven hours of sleep per night. Make getting enough sleep a top priority. By going to bed and waking up at the exact times every day, you can create and adhere to a sleep routine. Make sure your bedroom is quiet and dark, so it’s simpler to fall asleep.
Ask your doctor if you need to be examined for obstructive sleep apnea, a condition that can raise your risk of heart disease if you feel like you’ve been getting enough sleep but are still fatigued all day. Obstructive sleep apnea symptoms include loud snoring, brief breathing pauses while you sleep, and gasping for air when you wake up. Losing weight if you are overweight or utilizing a CPAP machine, which maintains your airway open while you sleep, are two possible treatments for obstructive sleep apnea.
- Reduce Stress and Anxiety
Some people use harmful coping mechanisms to deal with stress, such as binge eating, drinking excessively, or smoking. Your health can be enhanced by finding more effective stress-reduction techniques, such as exercise, relaxation, or meditation techniques.
According to a few studies, the stress in a person’s life may impact their risk factors for heart disease and stroke, including their likelihood of developing coronary heart disease. Stress might cause people to overeat, start smoking, or smoke more than they usually would. Research has even demonstrated that a young adult’s stress response predicts the chance of developing high blood pressure in middle life.
- Limit your alcohol consumption
Alcohol consumption can increase the risk of heart disease, cardiomyopathy, stroke, cancer, and other illnesses. It can cause irregular heartbeats and elevated triglyceride levels. Obesity, alcoholism, suicide, and accidents are all caused by excessive alcohol use.
However, moderate alcohol consumption has a cardioprotective impact. If you drink, keep your daily alcohol intake to no more than two drinks for males and one for women. One drink is defined by the National Institute on Alcohol Abuse and Alcoholism as 1-1/2 fluid ounces (fl oz) of 80-proof alcoholic beverages (such as wine, beer, or spirits like bourbon, Scotch, vodka, or gin), 5 fl oz of liquor, or 12 fl oz of hard liquor. It’s not advised for drinkers to consume more alcohol or non-drinkers to begin drinking.
- Get regularly check your health screenings
The heart and blood arteries can be harmed by excessive blood pressure and high cholesterol. You won’t likely be able to tell if you have these disorders without getting tested for them, though. You can learn your numbers and whether you need to take action through routine screening.
- Blood pressure: Typically, routine blood pressure checks begin in childhood. To check for high blood pressure, a risk factor for heart disease and stroke, blood pressure should be taken at least once every two years beginning at 18. You will probably undergo screening once a year if you are between 18 and 39 and have risk factors for high blood pressure. A yearly blood pressure check is also offered to everyone over 40.
- Cholesterol levels: Adults typically check their cholesterol every four to six years at the absolute least. A family history of early-onset heart disease or other risk factors may necessitate earlier testing than the recommended age of 20 for cholesterol screening.
- Screening of Type 2 diabetes: Heart disease is at risk in people with diabetes. Your doctor could suggest early screening if you have diabetes risk factors, such as being overweight or containing a family history of the disease. If not, screening should start at age 45 and be repeated every three years.
Diabetes, high blood pressure, and high cholesterol can be treated with medicine and lifestyle adjustments recommended by your doctor. Ensure to pursue a healthy lifestyle project and take your medications as directed by your doctor.
