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Heart disease is a leading contributor to mortality worldwide, and it can affect any person regardless of age or origin. However, the good news is we can minimise many of the risk factors with certain lifestyle changes. This piece will investigate how we can take care of our hearts.
Maintain a healthy weight
Carrying too much weight increases the risk of heart disease. It's therefore important to do something about it. Even shedding a few pounds can improve your cardiovascular health. A healthy approach to weight loss includes eating well-rounded meals and exercising as much as possible. Aim for around 30 minutes of moderate activity most days of the week.
Eat a heart-healthy diet
It is important to watch what you eat in order to keep a healthy heart. Make sure your diet consists of plenty of fresh fruits and vegetables, whole grains, lean proteins, and healthy fats. Processed foods, fried dishes, sugary beverages, and foods high in saturated/trans fats should be avoided. Eating the right foods can help control cholesterol levels, blood pressure, and reduce the chances of developing heart disease.
Get regular exercise
Getting physical activity is essential for a healthy heart. To strengthen your heart and boost your cardiovascular health, strive for 30-minutes of moderate intensity exercise 5 to 6 days/week. Pick activities you enjoy like walking, jogging, riding a bike or swimming.
Quit smoking
Smoking is a major threat to heart health. By quitting, you can significantly improve your cardiovascular wellbeing. Smoking harms blood vessels and reduces oxygen levels in the bloodstream, while also raising your risk of forming plaque within the arteries. If you require assistance in quitting smoking, talk to your healthcare provider.
Manage stress
Stress can have a detrimental effect on your cardiovascular health. The release of stress hormones can elevate both heart rate and blood pressure, potentially leading to the formation of heart diseases if left unchecked. To curb the situation, try turning to relaxation methods like deep breathing, meditation or yoga.
Control your blood pressure
Having high blood pressure is a major risk factor for heart disease. To decrease your risk, consider reducing your weight to a healthy level, eating a diet that promotes heart health, being active, and limiting your salt intake. If need be, medication may be prescribed by your healthcare provider as means of control.
Manage your cholesterol
High cholesterol can be a serious risk to your heart. To reduce the chances of developing heart disease, it is important to modify your lifestyle: a healthy diet, exercising routinely, and possibly medication if recommended by your doctor.
Control your blood sugar
If you have diabetes or pre-diabetes, you should make sure to keep your blood sugar levels in check. This can be done by having a healthy diet, participating in physical activity, and adhering to any medications suggested by your doctor. Failure to maintain the proper levels can cause your vessels to suffer harm and increase the possibility of getting heart disease.
Conclusion
Heart disease is a serious concern. Fortunately, there are many steps you can take to protect your cardiovascular health. Controlling your weight, eating a heart-healthy diet, getting regular physical activity, avoiding smoking, managing stress levels, and monitoring your blood pressure, cholesterol and blood sugar are all essential to reducing risk. If you're concerned about the condition of your heart health, talking to your healthcare provider can help you determine the safest course of action.
