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How to reduce your risk of heart disease in 9 simple steps



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Heart disease is the number one killer of American men and women. It takes about one in four deaths in the U.S. each year. Someone has a heart attack every 40 seconds in the US. These statistics are scary, but science tells us exactly how to turn them around. We have a wealth of information available on the prevention of heart disease. However, the number of cases is high.

Preventing heart disease, in all honesty, is easy for people who do not have heart disease. There are challenges, of course: some people don’t have healthy heart foods and others don’t have a choice see a doctor and obtain information on the current state of health.

For the most part, however, the average person can significantly reduce their risk of heart disease with simple lifestyle changes, such as the nine steps outlined here.

1. Take a daily walk

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Decades of research support cardiovascular exercise as the primary defense against heart disease. Walking is a quick and easy way to do cardio exercise, and you can do it almost anywhere in the open air or with a tape inside the house.

Research shows that walking can prevent the risk of heart disease than other ways to do cardio exercise, such as hiking, running, or cycling. In addition, research suggests that more people stick to a walking plan over time because other types of exercise make walking more effective in the long run (it’s not an effective exercise if you don’t continue)

And you can always do it harden your career if you want to improve your health even more.

Linked: The best short ribbons you can buy right now

2. Train strength several times a week

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Most research on heart health and exercise has focused on aerobic exercise such as walking. An emerging research team points to resistance training as another way to reduce the risk of heart disease. In fact, a 2018 study found that lifting weights in less than an hour a week can reduce the risk of heart attacks or strokes by up to 70% without doing aerobic exercise, making these results even more significant.

According to Johns Hopkins Medicine, this profound effect is probably related to the way weightlifting changes the composition of your body. Lifting weights helps you build muscle and lose fat. Excess body fat is a major risk factor for heart disease, so any exercise that helps reduce body fat is helpful.

You you don’t need a gym or stylish equipment to start training for strength. Body weight exercises, such as air squats, push-ups and squeezes, provide the same benefits of strengthening at home.

3. Eat foods that are heart healthy

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Many delicious foods have a direct link to improving heart health. In general, a diet high in grains, fruits, vegetables, lean protein and nuts, seeds, fish and oils promotes healthy heart health. If you don’t have access to fresh produce, frozen and canned fruits and vegetables work well (keep in mind when you eat canned food).

The American Heart Association has stated its importance balancing your calorie intake and energy expenditure. Eating healthy is a big part of improving heart health, but also maintaining a healthy body weight. If you need a template to follow, DASH Diet, Mayo Clinic Diet, Mediterranean diet and anti-inflammatory diet they all have heart-healthy foods.

4. Limit foods related to heart disease

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On the other hand, many foods have a direct link to heart disease. To reduce your risk of heart disease, limit a lot of fat and high-sugar foods, such as potato chips and store-bought desserts. Highly processed foods, fast food, processed meats (think hot dogs and cured meats) and box snacks like Twinkies and crackers also contain ingredients that are harmful to your heart.

Specifically, beware of trans fats (hydrogenated oils) and high fructose corn syrup, two key indicators that a food is not good for your heart. Trans fats increase “bad” cholesterol and triglycerides in your blood, high fructose corn syrup is the cause of a number of risk factors and combinations of heart disease.

Note: Don’t be afraid of saturated fats alone, as research has dispelled the myth that saturated fats only lead to heart disease. Many healthy foods, such as avocados and cheese, contain saturated fats. Processed foods are high in saturated fat, but trans fats and refined carbohydrates should be considered.

Related: Eating too much sugar is 8 bad ways for your health

5. Stop smoking

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It is now known that smoking is bad for your health. Your heart is no exception. According to the Food and Drug Administration, smoking cigarettes is the leading cause of cardiovascular disease, including heart disease and stroke.

Smoking damages your cardiovascular system in a number of ways: plaques form in the arteries, blood chemistry changes and the blood thickens, and the heart muscles and blood vessels are permanently damaged. The National Heart, Lung and Blood Institute says that occasional cigarettes can also cause serious harm.

6. Limit alcohol consumption

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We’re not here to tell you that you can’t enjoy your favorite cocktail on the day of the game or get cold, but if we didn’t mention the effects of alcohol consumption we would fail. Drinking too much is generally bad for all body systems.

In terms of heart health, alcohol has been linked to cardiovascular diseases such as hypertension, coronary artery, peripheral artery and stroke. However, the exact relationships vary greatly depending on the quantity and pattern of consumption.

The American Heart Association says it’s okay to drink as much as you can, but once you exceed that mark (one drink a day for women and two for men), things get worse. And, no, the link between red wine and heart health is not so clear.

7. Keep stress levels low

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More research is needed to understand exactly how stress contributes to heart disease, but scientists have seen a link between stress and heart health. For starters, high levels of chronic stress can lead to healthy eating habits, such as smoking, drinking alcohol, or eating a lot of fat or high-sugar foods. Stress also weakens your body’s ability to rest and sleep.

Researchers have also identified a specific and unusual heart attack called takotsubo cardiomyopathy, also known as stress cardiomyopathy and “broken heart syndrome”. This condition has been linked to emotional trauma, but many patients with this condition have no identifiable cause.

So don’t underestimate the impact stress has on your heart. Although stress is sometimes unavoidable and unavoidable, it helps to have a few stress relief tactics focusing on times of high attention.

8. Give priority to sleep

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If there was a miracle drug, it would probably be sleep, physical exercise will be done in a matter of seconds. Scientists have positioned sleep deprivation as a risk factor for heart disease due to the inverse relationship between sleep duration and cardiovascular disease. It seems that the less sleep you sleep, the higher your risk of cardiovascular events.

Insomnia and sleep apnea have also been linked to heart disease, and sleep duration and quality appear to have a direct effect on blood pressure. Indirectly, lack of sleep causes people to make worse food choices and lacks motivation to exercise, which increases their risk of heart disease.

Related: Why you should skip training unless you make a sleep gesture

9. See your doctor and follow up with health records

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If you are able, schedule an annual check-up with your doctor to make sure everything is fine.

Getting a blood panel that checks for cholesterol, triglycerides, blood sugar, and other important health markers will help keep your heart health close. If you do not have a primary care physician, call the nearest emergency department or ambulance clinic that offers basic blood tests. At least checking blood pressure with a home monitor it gives you something that indicates how you are doing. Keep track of your health records so you can identify any changes or patterns over time.

If there are any signs of heart disease, don’t be afraid ask your doctor if you have any questions. Make sure you understand what the numbers mean, what changes you can make to your lifestyle, and if you need any medication. Being a defender of your health takes you a long way.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult your doctor or healthcare provider to clarify any questions you may have about your health condition or health goals.

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