Heart disease is the leading cause of disability and death Worldwide. There are so many things putting you at risk of heart disease, some of them you cannot control but there are some you can control. So learning about them gives you a good chance of preventing it.
Preventing heart diseases involves making good choices now that will have a great impact on your life. Because the risk of getting heart diseases increases with age but you are never too young— or too old — to take care of your heart.
You can avoid heart problems in the future by adopting a healthy lifestyle today.
Here are five heart disease prevention tips to get you started.
Monitor and control your blood pressure and cholesterol level
High blood pressure and high cholesterol level can damage your heart and blood vessels. It is important to get your blood pressure checked regularly
You should have a blood pressure test performed at least once every two years to screen for high blood pressure as a risk factor for heart disease and stroke, starting at age 18 and more often if you have high blood pressure. Adults should generally have their cholesterol measured at least once every five years starting at age 18. Except on extreme health risk issues. Once your cholesterol level and blood pressure level is ascertained, the doctor will give you advice and five medications if necessary.
Monitor your weight
Being overweight or obese puts you at a greater risk of heart disease. Excess weight can lead to conditions that increase your chances of heart disease — including high blood pressure, high cholesterol, and diabetes. One way to see if your weight is healthy is to calculate your body mass index (BMI), which considers your height and weight in determining whether you have a healthy or unhealthy percentage of body fat. BMI numbers 25 and higher are generally associated with higher cholesterol, higher blood pressure, and an increased risk of heart disease and stroke.
Apart from strengthening your heart and improving your circulation, exercise has many other benefits. In general, you should do moderate exercise, such as walking at a brisk pace, for about 30 minutes on most days of the week. But if you can’t do up to that, little exercise still has many benefits.
Make sure you eat only heart-friendly foodstuff. Two examples of heart-healthy food plans include the Dietary Approaches to Stop Hypertension (DASH) eating plan and the Mediterranean diet.
A diet rich in fruits, vegetables, and whole grains can help protect your heart. Aim to eat beans, low-fat or fat-free dairy products, lean meats, and fish as part of a healthy diet. Then Try to limit saturated fats, foods high in sodium, and added sugars.
Get enough quality sleep.
Lack of quality sleep can cause yawning throughout the day, this can harm your health. And if you deprive yourself of enough sleep, you are at higher risk of obesity, high blood pressure, heart attack, diabetes and depression.
Make sleep a priority in your life. Set a sleep schedule and stick to it by going to bed and waking up at the same times each day. Keep your bedroom dark and quiet, so it’s easier to sleep.
Other healthy tips include:
- Don’t smoke it causes an increase in blood pressure
- Manage diabetes
- Manage stress
If you need someone to talk to, we are always here to help, just send us a message and we will take it from there.