Strategies to prevent heart disease
You can avoid heart disease by following a heart-healthy lifestyle. Here are strategies to help you protect your heart.
Heart disease may be a leading cause of death, but that doesn’t mean you have to accept it as your fate. you lack the power to change some risk factors — such as family history, sex or age — there are some key heart disease prevention steps you can take to reduce your risk.
You can avoid heart problems in the future by approve a healthy lifestyle today. Here are seven heart disease prevention tips to get you started that suggested by Healthcare specialist.
1. Don’t smoke or use tobacco
Smoking or using tobacco of any kind is one of the most important risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries due to plaque buildup. Atherosclerosis can ultimately lead to a heart attack.
Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure and heart rate by forcing your heart to work harder to supply enough oxygen.
Women who smoke and take birth control pills are at greater risk of having a heart attack or stroke than are those who don’t smoke or take birth control pills, because both can increase the risk of blood clots.
2.You Should Exercise 30 minutes on most days of the week
You have to Get some regular, daily exercise can reduce your risk of heart disease. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater.
Physical activity can help you maintain your weight and reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes.
In general, you should do moderate exercise, That can help you reach the Department of Health and Human Services suggestion of 150 minutes a week of moderate aerobic activity, 75 minutes a week of vigorous aerobic activity, or a combination of moderate and vigorous activity.
3. Eat a heart-healthy diet
Eating a healthy diet can reduce your risk of heart disease. Two examples of heart-healthy food plans include the Dietary Approaches to Stop Hypertension (DASH) eating plan and the Mediterranean diet.
Avoid too much salt and sugars in your diet.
Limiting certain fats you eat also is important. Of the types of fat — saturated, polyunsaturated, monounsaturated and trans fat — try to limit or avoid saturated fat and trans fat. Aim to keep saturated fat to 5 or 6 percent of your daily calories. And try to keep trans fat out of your diet altogether.
Major sources of saturated fat include:
- Red meat
- Full-fat dairy products
- Coconut and palm oils
Sources of trans fat include:
- Deep-fried fast foods
- Bakery products
- Packaged snack foods
- Crackers, chips and cookies
4. Maintain a healthy weight
Being overweight — especially if you carry excess weight around your middle — increases your risk of heart disease. Excess weight can lead to conditions that increase your chances of heart disease — including high blood pressure, high cholesterol and diabetes.
Metabolic syndrome — a combination of fat around your abdomen, high blood pressure, high blood sugar and high triglycerides — also increases the risk of heart disease.
One way to see if your weight is healthy is to calculate your body mass index (BMI), which considers your height and weight in determining whether you have a healthy or unhealthy percentage of body fat. BMI numbers 25 and higher are generally associated with higher cholesterol, higher blood pressure, and an increased risk of heart disease and stroke.
5. Get enough quality sleep
Sleep deprivation can do more than leave you yawning throughout the day; it can harm your health. People who don’t get enough sleep have a higher risk of obesity, high blood pressure, heart attack, diabetes and depression.
Most adults need seven to nine hours of sleep each night. If you wake up without your alarm clock and you feel refreshed, you’re getting enough sleep. But, if you’re constantly reaching for the snooze button and it’s a struggle to get out of bed, you need more sleep each night.
Make sleep a priority in your life. Set a sleep calendar and stick to it by going to bed and waking up at the same times each day. Keep your bedroom dark and quiet, so it’s easier to sleep.
If you feel like you’ve been getting enough sleep, but you’re still tired throughout the day, You must ask your doctor if you need to be evaluated for obstructive sleep apnea.
6. Manage stress
Some people cope with stress in unhealthy ways — like, overeating, drinking or smoking. Finding alternative ways to manage stress — such as physical activity, relaxation exercises or meditation — can help change your health.
7. Get regular health screenings
High blood pressure and high cholesterol can accident your heart and blood vessels. But without testing for them, you doubtless won’t know whether you have these conditions. Regular screening can tell you what your numbers are and whether you have to need to take action.