08 Best Ways To Prevent Heart Diseases
Heart diseases are the leading cause of death in the United States Of America. It is also the root cause of many severe disabilities.
Some risk factors are preventable, while others are not. The factors which can’t be prevented include:
- Age: The risk of heart diseases increases with age. Men aging 45 and more and women of age 55 and more are at the increased risk of getting the disease.
- Sex: Men are at higher risk of getting heart diseases as compared to women. It happens because of the presence of estrogen hormones in women that ensure protection against the disease.
- Race: Certain races, like African Americans, are more likely to get the disease as compared to whites.
Hispanic Americans, on the other hand, remain at the lowest risk.
- Family History: If someone in your family has or had heart disease, you can also have it. The best you can do is to consider the preventive measures provided in this article and lower your risk.
There are numerous things you can do to decrease the risk of various heart diseases. Some of the significant ones are listed below:
1. Do Not Smoke Or Consume Alcohol
Cigarette cessation is one of the best things you can do to protect your heart health. Taking second-hand smoke can also be equally dangerous. If you live with someone who smokes, encourage quitting as it can ruin the health of both of you.
The smoke of cigarettes decreases the amount of oxygen in the blood. The heart has to put more effort to supply blood to the brain and other parts of the body. As a result, blood pressure and heart rate increase.
You will start to experience the benefits of quitting from the very next day. Within a year, the risk of heart disease will decrease by half in comparison to a smoker.
2. Exercise Regularly
Inactive people are at the highest risk of getting and dying from heart disease. If you don’t have a habit of exercising regularly, consult your doctor. He will create an exercise program on your behalf, catered to your health requirements.
If your body doesn’t allow for intense workouts, don’t quit. The minimum you can do is:
- Walk for at least 10 minutes a day.
- Take the stairs rather than a lift.
- Involve yourself in activities like housekeeping, gardening, etc.
- Take your dog for a walk.
3. Eat Healthily
Having a healthy diet will keep your cholesterol and blood pressure under control. The risk of type 2 diabetes also decreases.
What To Eat?
- Fresh fruits and vegetables
- Whole grains
- Healthy fats
- Low-fat dairy products
- Fiber-rich whole grains
What To Avoid?
- Saturated Fats
- Trans Fats
- Processed carbohydrates
4. Maintain A Healthy Body Weight
Being overweight can lead to various health disorders, including multiple heart diseases, high cholesterol, high blood pressure, type2 diabetes, etc.
Keep a check on your Body Mass Index or BMI. The calculation of BMI needs the height and weight of a person. It is a screening tool used for the evaluation of overweight and obesity.
< 18.5 : Underweight
18.5 - 24.9: Healthy Weight
25.0 - 29.9: Overweight
30.0 & Above : Obese
5. Keep A Check On Your Blood Pressure
High blood pressure can elevate your risk of heart diseases. In the United States Of America, nearly 50 million people are suffering from the problem of high blood pressure.
To reduce the risk, have a healthy diet, do some physical exercise daily, and avoid salty foods. These slight changes are enough to keep blood pressure under control. Some people also take medication to treat the condition.
After attaining 18 years of age, get your blood pressure measured at least once or twice a year. After 40, get it to measure twice in a year as chances of heart diseases are more beyond this age.
6. Control Diabetes
If you have diabetes, you are more likely to get heart diseases as well. Some people don’t realize they have diabetes until it leads to more severe disease. Have frequent checkups get the problem detected and treated without delay.
7. Get Enough Sleep
An average adult requires sleeping for at least seven hours a day. Lack of sleep can induce several health disorders, including obesity, heart attack, high blood pressure, depression, and many more.
Making the bedroom quiet and dark can help you fall asleep fast. You can also set a sleep schedule to ensure adequate sleep.
If you snore loudly or experience shortness of breath while sleeping, chances are high for obstructive sleep apnea. Get the issue treated quickly, or it can increase your chances of heart disease.
8. Manage Stress And Anger
Everyone gets angry and stressed out at some point. But if this is often happening, this is a problem.
Some people handle stress by smoking, drinking, or overeating that can deteriorate your health. Alternatively, you can meditate or exercise to help improve your health.
9. Recognize The Warning Signs
Men and women can have varied symptoms. Recognize your signs and get immediate assistance. Early detection can help relieve the symptoms and prevent death from the disease.
Tags: Heart disease prevention tips, Heart disease prevention and treatment, How to prevent heart disease naturally