How To Improve Heart Health | Tips For A Healthy Heart |
If so, then read this article to know; how you prevent yourself from getting heart disease.
According to WHO recent studies, Cardiovascular diseases are one of the most important causes of death globally, estimating about 17.9 million people died due to cardiovascular incidents in 2019 and accounts for about 32% of all deaths occurred around the globe in 2019.
Cardiovascular diseases are associated with many risk factors that can be staved off; by applying practical measures.
Major Modifiable Risk Factors for Cardiovascular Diseases:
- High Blood Cholesterol
- Sedentary Life Style (Inactivity)
- Obesity
- Smoking
- Stress
These are the important modifiable risk factors that can be altered. But the question is, how can you modify these risk factors and improve your Heart Health?
How Can You Prevent Yourself getting Heart Diseases??
- Control your Blood Pressure
- Control your Cholesterol Level
- Exercise Regularly
- Control Your Body Weight
- Quit Smoking
- Reduce Your Stress
Control Your Blood Pressure:
High blood pressure could be a considerable risk factor for heart diseases, and it is known as "Silent Killer" because it usually has no symptoms. The only way to understand whether you have high blood pressure is to measure your blood pressure, and for this, you should have a good quality sphygmomanometer (blood pressure measuring device).
You can control your blood pressure with lifestyle changes or medicines to reduce your risk of heart diseases.
Control Your Cholesterol Level:
You can straightforwardly check whether you have a high cholesterol level by visiting any laboratory and ask for a blood test, called a lipid profile. This test requires fasting of about 8 to 12 hours.
You can control your blood cholesterol level with a balanced diet, exercise, and using some herbal medicines or statins.
Exercise Regularly:
If you lead an active life, your heart will get stronger and healthier. People who exercise regularly are least likely to have heart disease than those who don't.
Researchers recommend doing exercise for about 30 minutes a day.
Regular exercise can help you:
- In lessening your blood cholesterol level
- Burn extra calories
- In lessening your blood pressure level
- Decreases your risk for type II diabetes mellitus.
Some of the Best exercises for your Heart Health are;
- Aerobic Exercises
Aerobic exercises like Running, Jogging, cycling, and Brisk walking are appeared to improve your heart and mental health.
- Strength Training
You can use weights (dumbbells), resistance bands, and your body weight (Yoga). Do it two to three times a week.
Note: You should consult your Heart Doctor immediately if you have difficulty breathing and any chest pain.
Control Your Body Weight:
You can easily find; either you are obese or not by calculating your Body Mass Index (BMI).
If you are overweight or obese, then you are at high risk of getting heart disease.
A combination of a healthy balanced diet and regular exercise can help you to lose weight.
Quit Smoking:
If you're a smoker, you must stop smoking as soon as possible. If you desire to stop cigarette smoking, there are some treatments, which assist you in reducing your withdrawal symptoms and beat your addiction; for example, Nicotine chewing gums or Nicotine lozenges.
Reduce Your Stress:
You can decrease your stress level by taking deep breaths, reducing your caffeine intake, doing regular exercise, taking proper sleep, and spending time with your friends and family.
Take Away Message:
"Keeping a Healthy Heart is Essential if you don't want to be apart from your loved ones."
RELATED ARTICLES:
Well written and quality content
ReplyDelete