Heart disease is one of the major diseases that kill thousands of people worldwide. There are several heart disease risk factors that are known to cause this problem. Health conditions like high blood pressure, high cholesterol, diabetes, your lifestyle, your age and family history are considered to be some of the risk factors for heart disease.
It is possible to reduce heart disease risk by making changes to the factors that we can control like high blood pressure, high cholesterol, diabetes, lifestyle changes, and others.
Given below are some steps that you can start to implement from today that can help you to stay healthy and reduce the chances of cardiovascular diseases.
Maintain Healthy Body Weight
Obesity is a huge problem that is associated with problems like high blood pressure, high cholesterol and diabetes. When you lose weight you will be able to control these conditions and thereby prevent heart disease.
The ideal weight for your body is determined by a factor called body mass index (BMI). This is calculated by considering the ration of your weight and height. A BMI value between 18.5 and 24.5 is considered to be good.
Having low fat diet, avoiding junk food and doing regular exercises can help you to reduce weight.
Have Good Nutrition
Having a healthy diet can really help you reduce the chances of adverse health conditions that lead to heart disease.
Food items that have vitamins, minerals, fiber and other nutrients that are essential and have low caloric food is the preferred option.
Items like vegetables, fruits, nuts, legumes, low fat diary products, fish, and poultry should be part of your diet.
Take your time in identifying foods that are beneficial and then follow a routine so that you get the best results.
Avoid eating processed foods, sweets, sugar based beverages and red meat. Eating a diet that has good nutrition value will help you to maintain ideal body weight also.
If you drink alcohol then it is important to limit your consumption. Excessive alcohol can increase blood pressure, contribute towards high triglycerides and increased heart beat levels.
However limited quantity of alcohol has been found to beneficial for your health. It is recommended that men should limit it to two drinks while women should only have one drink.
Not only can smoking cause lung cancer but it can have an adverse impact on the heart also.
In fact many studies have indicated that chances of heart diseases are much higher compared to lung cancer for people who smoke.
The nicotine in the cigarette causes arteries and blood vessels to become narrow and hard.
With the narrowing of arteries and blood vessels the heart has to pump faster and harder in order to send the blood to all the cells in the body.
The carbon monoxide present in cigarette smoke also reduces the amount of oxygen carried by the blood.
The narrow arteries caused due to smoking also help in calcium and fat deposits to increase in the arteries thus increasing the chances of heart disease.
Therefore, if you are serious about reducing heart disease risk then you should give up smoking without thinking twice.
Modern day work pressure can easily make you an inactive person. Being inactive means that you add more calories without burning enough.
In order to be active you need not go to a gym every day or purchase sophisticated workout machines.
Simple activities like brisk walking, dancing, swimming, playing tennis, and yoga are good enough to keep you active and healthy.
These simple activities will help in proper blood circulation, weight loss, lowering of stress, better sleep and of course, reduced risk of heart disease. There is no need to do these exercises for a long duration of time.
Some studies have indicated that 40 minutes of moderate intensity exercises 4 to 5 times a week can help in lowering blood pressure, reduce cholesterol levels and keep your weight at a healthy level.
If you cannot do moderate intensity exercises for 40 minutes then you should at least attempt some physical activity for 30 to 45 minutes daily.
If you have a very tight work schedule then it is important that you take breaks in between work and do some exercises at the workplace itself.
If your workplace has a gym then you should make use of it during the breaks.
Some recent studies have indicated a relationship between stress and coronary hard disease risk. Some studies have even indicated that stress can cause high blood pressure in middle aged people.
People with stress tend to overeat, start smoking or perhaps smoke more cigarettes than they would normally do. And all this can impact the heart adversely.
If you are suffering from severe stress then you should definitely consult an expert doctor and obtain proper medication.
Several studies have indicated that a high percentage of people with diabetes above the age of 65 die due to some kind of heart trouble.
Therefore it becomes extremely important to manage your diabetes by taking proper medicine and incorporating lifestyle changes that help in blood sugar control.
If you are obese with fat around your belly then it is important that you make all efforts to get rid of belly fat in order to manage diabetes effectively.
The importance of regular physical activity and exercises along with proper diet control is also essential for managing diabetes effectively.
Maintain Proper Blood Pressure
It is important to maintain blood pressure at the optimum level of 120/80 mmHg in order to prevent any health problem.
High blood pressure is the leading cause for heart stroke. And it is well known that heart stroke can make you disabled for life.
If you suffer from high blood pressure then take proper medicines and cut down your salt intake drastically in order to bring control.
Making changes to your lifestyle and doing moderate intensity exercises are essential for reducing heart disease risks. Always keep in mind that prevention is much better than cure.
So don’t leave your health to a chance. Make the simple lifestyle changes and get active.