Follow a heart-healthy lifestyle
You can avoid heart problems in the future by adopting a healthy lifestyle today. Here are seven heart disease prevention do’s & don’ts to get you started.
You can avoid heart problems in the future by adopting a healthy lifestyle today. Here are seven heart disease prevention do's & don'ts to get you started.
Don't smoke or don't use tobacco
Smoking or using tobacco of any kind is one of the most significant 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 build-up (atherosclerosis).
Smokeless tobacco, low-tar and low-nicotine cigarettes, and second-hand smoke also can be risky. Your risk of coronary heart disease significantly reduces one year after quitting smoking. And no matter how long or how much you smoked, you'll start reaping rewards as soon as you quit.
Exercise for about 30 minutes on most days of the week
Getting 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 control 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, such as walking at a brisk pace, for about 30 minutes on most
Eat a healthy diet
Eating a healthy diet can prevent heart disease. A diet rich in fruits, vegetables and whole grains helps to protect the heart It is important to reduce the fat percentage in the foods you eat. Eating fruits and vegetables not only prevents heart disease, but also helps to improve blood pressure and cholesterol levels and helps in keeping diabetes under control.
Being overweight - overweight can lead to increased chances of heart diseases - including high blood pressure, high cholesterol and diabetes, and fat around your stomach, high blood sugar and high triglycerides – they can greatly increase the risk of heart disease. Reducing weight by just 3 to 5 percent can lower your triglycerides and blood glucose there by reducing the risk of diabetes. Losing weight can lower your blood pressure and cholesterol levels in your blood.
Proper sleep is essential
Lack of sleep can cause tiredness and tiredness throughout the day, which can be detrimental to health. People who do not get enough sleep are at risk for obesity, high blood pressure, heart attack, diabetes and depression. Everyone needs seven to nine hours of sleep.
Choose ways to reduce stress, such as physical activity, relaxation exercises or meditation. Avoid unhealthy habits such as overeating, drinking or smoking to cope with stress.
Get regular health check-ups
High blood pressure and high cholesterol can damage your heart and blood vessels. Regular health check-ups can help identify health condition so they can detect heart problems early and help in providing the right treatment.
(Writer is Consultant Cardiologist at Citizens Specialty Hospital, Nallagandla)