7 strategies to prevent heart disease:
According to the American Heart Association, about half of American adults have heart disease.
And it is the leading cause of death in America, but that does not mean it is inevitable.
Although you cannot change certain risk factors, such as family history, gender, or age, you can take some major heart disease prevention steps to reduce your risk. Today, you can avoid heart problems in the future by adopting a healthy lifestyle.
Here is the strategy of defending the seven heart disease that you started.
Heart disease is a major cause of death but is not inevitable. Although you cannot change certain risk factors – such as family history, sex, or age – there are many ways by which you can reduce your risk of heart disease.
7 strategies to prevent heart disease:
1.Do not smoke or use tobacco
- One of the best things you can do for your heart is to smoke or use smokeless tobacco. Even if you are a non-smoker, avoid secondhand smoke.
- Present in tobacco chemicals can damage your heart and blood vessels. Cigarette smoke causes a lack of oxygen in your blood, which increases your blood pressure and heart rate because your heart has to work harder to supply enough oxygen to your body and brain.
- There is good news though. One day after quitting, the risk of heart disease starts to decrease. After a year without cigarettes, your risk of heart disease becomes about half that of a smoker. No matter how long or how much you smoked, you will start returning rewards as soon as you leave.
- Aim for at least 30 to 60 minutes of activity daily
- Regular, daily physical activity can reduce your risk of heart disease.
- Physical activity helps control your weight and reduce your chances of developing other conditions that can put pressure on your heart, such as high blood pressure, high cholesterol, and type 2 diabetes.
If you have not been active for some time, you may need to gradually work your way up to these goals, but in general, you should at least aim for:
- 150 minutes a week of moderate aerobic exercise, such as brisk walking
- 75 minutes of vigorous aerobic activity a week, such as running, fast walking. Two or more week strength training sessions
The heart also benefits from small bouts of activity, so if you can’t meet those guidelines, don’t give up. Just walking for five minutes can help, and activities such as gardening, housekeeping, taking the stairs, and walking the dog towards your family. You don’t have to do rigorous exercises to get the benefits, but you can see big gains by increasing the intensity, duration, and frequency of your workouts.
3.Eat a heart-healthy diet
- A healthy diet can help protect your heart, improve your blood pressure and cholesterol, and reduce the risk of type 2 diabetes. Heart-healthy eating plans include:
1.Vegetables and fruits
2.Beans or other beans
3.Lean Meats and Fish
4.Low Fat or Fat-Free Dairy Foods
6.Healthy fats, such as olive oil
NOTE: Two examples of heart-healthy meal plans include-1. switching from a diet plan to a high blood pressure eating plan. 2. a Mediterranean diet.
- Limited intake of:
5.Saturated fat (found in red meat and full-fat dairy products) and trans fat (found in fried fast foods, chips, baked goods)
4.Maintain a healthy weight
- Being overweight – especially around your middle – increases the risk of heart disease. Excess weight can give rise to conditions that increase the likelihood of developing heart disease – including high blood pressure, high cholesterol, and type 2 diabetes.
- One way to see if your weight is healthy is to calculate your body mass index (BMI), which uses your height and weight to determine whether you have a healthy or unhealthy percentage of body fat. or not. BMI of 25 or higher is considered overweight and generally increases the risk of high cholesterol, high blood pressure, and heart disease, and stroke.
- Waist circumference can also be a useful tool to measure your abdominal fat.
- If your waist measurement is more than this, then the risk of heart disease is high:
1.40 inches (101.6 cm, or cm) for men
2.35 inches (88.9 cm) for women
- Even a small weight loss can be beneficial. Reducing your weight by only 3% to 5% can help reduce some fat in your blood (triglycerides), lower your blood sugar (glucose), and reduce your risk of type 2 diabetes. Losing, even more, helps lower your blood pressure and blood cholesterol levels.
5.Get good quality sleep
- Lack of sleep can do more than yawning at you; It can harm your health. People who do not get enough sleep are at higher risk of obesity, high blood pressure, heart attack, diabetes, and depression.
- Most adults each night at little need seven hours of sleep.
- Make sleep a priority in your life. Set a bedtime and wake up by going to bed at the same time every day. Keep your bedroom dark and quiet, so that it is easier to sleep.
- If you feel like you are getting enough sleep, but you are tired throughout the day, ask your doctor if you need to be evaluated for obstructive sleep apnea, a condition that increases your risk of heart disease Can increase.
- Signs of obstructive sleep apnea include loud snoring, short breathing during sleep, and gasping for air.
- If you are overweight or use a persistent positive airway pressure (CPAP) device that is open while you sleep, treatment of obstructive sleep apnea may include losing weight.
- Some people cope with stress in unhealthy ways – such as more food, drink, or smoke. Stress to find alternative ways to manage – such as physical activity, relaxation exercises, or meditation – can help improve your health.
7.Get regular health checkups
- High blood pressure and high cholesterol can damage your blood vessels and most precious heart.
- But without testing them, you might not know if you have these conditions.
- Regular checks can tell you what your numbers are and whether you need to take action.
Now we complete the 7 strategies to prevent heart disease, but I really want to share some basic things which will help to prevent heart disease, which is given below :
- Regular blood pressure checkups usually begin in childhood. From the age of 18, your blood pressure should be measured at least once every two years to screen for hypertension as a risk factor for heart disease and stroke.
- If you are between 18 and 39 and are a risk factor for high blood pressure, you will be screened once a year. Blood pressure tests are also given annually to people 40 years of age and above.
Adults typically have their cholesterol measured at least once every four to six years. Cholesterol screening usually begins at the age of 20, although early testing may be recommended if you have other risk factors, such as a family history of early heart disease.
- Diabetes is a risk factor for heart disease. If you have diabetes risk factors, such as being overweight or having a family history of diabetes, your doctor may recommend an initial screening.
- Whether your weight is normal and you do not have other risk factors for type 2 diabetes, it is advisable to begin screening at the age of 45, with you retiring every three years.
If you have high cholesterol, high blood pressure, or diabetes-like conditions, your doctor may prescribe drugs and may recommend changes in lifestyle. Make sure to follow your medicines as prescribed by your doctor and follow a healthy lifestyle plan.
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