Globally, heart disease continues to be the primary cause of death. You can’t change some of your risk factors such as family history, sex at birth, or age. You may, however, greatly lower your chance of getting this illness by leading a healthy lifestyle and taking preventative steps. This blog will discuss practical methods to protect your heart health and live a long, happy life.
1. Quit Smoking & Tobacco Use
Giving up smoking or using smokeless tobacco is one of the best things you can do for your cardiovascular health. Make sure to avoid secondhand smoke even if you don’t smoke. Tobacco contains chemicals that can harm blood vessels and the heart. Because cigarette smoke reduces blood oxygen levels, blood pressure and heart rate are elevated. This is because it takes more effort on the part of the heart to pump enough oxygen to the body and brain. However, there is good news. As soon as one day after stopping, there is a reduction in the risk of heart disease. One year of quitting smoking reduces one’s risk of heart disease by around half compared to smokers.
2. Exercise for at least 30 minutes every day
Physical activity daily can reduce the risk of heart disease. Engaging in physical activity aids with weight control. It also lessens the likelihood of developing other illnesses that could strain the heart. These include type 2 diabetes, elevated blood pressure, and elevated cholesterol. You might need to gradually increase your activity level to reach these goals if you haven’t been active in a while. In general, though, you ought to try to at least:
- 150 minutes a week should be dedicated to moderate aerobic activity, like brisk walking.
- 75 minutes per week of intense aerobic exercise, like jogging.
- Strength exercise twice a week or more.
Even brief exercise sessions are beneficial to the heart. So, don’t give up if you can’t achieve those requirements.
3. Eat a Heart Healthy Diet
A heart-healthy diet can lessen the risk of type 2 diabetes, improve blood pressure and cholesterol, and protect the heart. A heart-healthy diet consists of:
- fruits and vegetables
- legumes, such as beans
- seafood and lean meats
- dairy items with reduced or no fat
- complete grains
- healthy fats, like avocado and olive oil
The Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) eating plan are two instances of heart-healthy diets.
Reduce your intake of the following:
- salt or meals high in sodium
- sugar or drinks with added sweetness
- extremely refined carbs
- alcohol
- food that has been highly processed, such as processed meats Red meat, full-fat dairy products, coconut oil, and palm oil all contain saturated fat. Trans fat is present in several fried fast food items, such as chips and baked goods.
4. Maintain a Healthy Weight
Heart disease is more likely in those who are overweight, particularly in the middle of their bodies. Conditions that increase the risk of heart disease can be brought on by being overweight. Among these ailments include type 2 diabetes, elevated blood pressure, and elevated cholesterol. The body mass index (BMI) determines an individual’s overweight or obese status based on their height and weight. Overweight is defined as having a BMI of 25 or greater. It is generally associated with elevated blood pressure, cholesterol, and a higher risk of heart attack and stroke.
A tiny weight decrease can still have health benefits. Even a small weight loss of 3% to 5% can help reduce blood triglycerides, a kind of fat. It has the ability to decrease glucose, or blood sugar. Moreover, it can lower the chance of type 2 diabetes. Reducing body weight further lowers blood pressure and cholesterol.
5. Get Quality Sleep
Individuals who don’t get enough sleep are more likely to develop diabetes, depression, high blood pressure, obesity, and heart attacks. The majority of adults require seven hours or more of sleep every night. Typically, children require more. Thus, be sure to obtain adequate sleep. Establish a sleep schedule and follow it. Set your bedtime and wake-up timings for each day to achieve that. Maintain a calm and dark bedroom to facilitate better sleep.
If you feel as though you receive enough sleep, but you still feel exhausted during the day, speak with your doctor. Find out if an evaluation for obstructive sleep apnoea is necessary. This illness has the potential to increase your risk of heart disease.
6. Manage Stress
Chronic stress can contribute to elevated blood pressure and other heart disease risk factors. Stress can also be managed by some people in unhealthy ways. For instance, they might smoke, drink too much, or overeat. By reducing your stress in many ways, you can improve your health. Exercise, mindfulness, yoga, meditation, and relaxation techniques are examples of healthy coping mechanisms. If stress gets too much for you, see a doctor. Chronic stress may be associated with mental health issues like depression and anxiety. These disorders are also linked to risk factors for heart disease, such as elevated blood pressure and reduced cardiac output. It is crucial to get therapy if you suspect you may be suffering from anxiety or depression.
7. Take Preventative Measures Against Infections
Cardiac infections can result from specific infections. For example, heart and blood vessel problems may be predisposed to gum disease. Therefore, floss and brush every day. As well, schedule routine dental exams. Heart issues that already present can worsen due to other infections. Vaccines aid in the prevention of infectious diseases. Thus, be abreast of the following shots:
- Flu shot every year.
- The COVID-19 vaccine reduces the risk of severe illness.
- vaccination against pneumococcal disease, which lowers the risk of several bacterial infections.
By incorporating these preventive measures into your daily life, you can significantly reduce your risk of heart disease and improve your overall well-being. Remember, a healthy heart is essential for a fulfilling life. Take control of your health and make positive choices today. A balanced diet, regular exercise, effective stress management, smoking cessation, and maintaining a healthy weight are all key components of a heart-healthy lifestyle. Regular medical check-ups are also essential for early detection and prevention. Empower yourself with knowledge and take action to protect your heart.