Every individual should be aware of their heart health because it is the most common cause of health for both men and females in the United States. A healthy heart is generally within your reach. Specific factors associated with heart disease are a person’s age and family history, whicn cannot be altered. But you can limit hereditary risk factors and reduce other risk factors for heart disease by making the best lifestyle choices. There’s an added benefit that with every step you do to safeguard your heart and overall health, your overall health can get an improvement, too. Here’s how to do it:
How can I reduce my risk of developing heart disease?
There are plenty of options you can take to lower your risk of developing heart disease:
1. Monitor and regulate blood pressure.
High blood pressure poses is a significant risk cause of heart disease. It is crucial to have your blood pressure measured regularly at least once per year for adults of all ages and more frequently in the case of excessive blood pressure. Make lifestyle modifications to reduce or manage high blood pressure.
2. Maintain your cholesterol levels and triglyceride levels in check.
High cholesterol levels can block your arteries and increase the chances of suffering from coronary heart attack and artery disease. Lifestyle adjustments and medications (if required) can reduce cholesterol. Triglycerides are a different type of fat found in the blood. High levels of triglycerides can also increase the risk of developing coronary artery heart disease, particularly for women.
3. Keep an ideal level of weight. Being overweight or being overweight or an overweight condition increases the risk of developing heart disease. This is mainly because they are associated with other risk factors for heart disease, such as the presence of high blood cholesterol levels and triglyceride levels, as well as high blood pressure and diabetes. Being aware of your weight could reduce these risk factors.
Consume a balanced diet. Try to limit saturated fats, with high sodium content, as well as sugars that are added. Consume plenty of fresh fruits, vegetables, as well as whole grains. Dietary guidelines like the Diet DASH can be an excellent example for a diet program that will help to reduce your cholesterol and blood pressure, both of which could reduce your risk of developing heart disease.
Regularly exercise. Exercise has many advantages, such as improving your heart health and your circulation. It also helps keep your weight in check and reduce cholesterol as well as blood pressure. All of these will reduce the risk of developing heart disease.
Reduce your intake of alcohol. Drinking too much alcohol could raise blood pressure. Additionally, it adds calories, which can lead to weight increase. Both increase your risk of getting heart disease. Men should limit themselves to no more than two alcoholic drinks each day, while women shouldn’t drink any more than one.
Do not Smoke. Cigarette smoking raises your blood pressure and increases your chance of having a heart attack or stroke. If you do not smoke, do not start. If you take a puff, quitting will reduce your risk of developing heart disease. Talk to your physician to help you determine the best method to stop smoking.
Control the effects of stress. Stress can cause heart disease in a variety of ways. Stress can increase blood pressure. Stress levels could be an “trigger” for a heart attack. Additionally, the most common methods to cope with stress, including overeating and drinking heavily, as well as smoking cigarettes, can be harmful to your heart. A few ways to reduce your stress are exercising or listening to music paying attention to something calm or peaceful or contemplating.
Take care of the effects of diabetes. Having diabetes doubles the chance of developing heart disease caused by diabetes. This is because as time passes, high blood sugar due to diabetes may damage your blood vessels and nerves that regulate your blood vessels and the heart. Therefore, it’s essential to be tested for diabetes and, if you are diagnosed with it, you must maintain your blood sugar under control.
Be sure to get enough rest. If you don’t get enough rest, then you are at chance of developing hypertension, weight gain, and diabetes. These three factors can increase the risk of heart disease. Adults generally require seven to nine hours of rest each night. You must ensure that you are following healthy sleeping habits. If you are experiencing frequent sleep problems, consult your physician. One of the issues, sleep apnea can cause people to briefly stop breathing repeatedly throughout sleep. This can hinder your ability to get adequate rest and may increase your risk of developing heart disease. If you suspect that you are suffering from it, consult your physician about an examination of your sleep. If you are diagnosed with sleep apnea, ensure that you receive the treatment you need for it.