Healthy heart depends on your daily lifestyle. It is important for you to take care of your heart because it is one of the most important body organ and the centre of the whole body. Without healthy heart, whole body will suffer. The suffering will increase ?if the condition of your heart is not regulated properly and may lead to sudden death or paintful and slow agony.
As we know that heart disease is the leading cause of death in the world today. Cigarette smoking has directly linked to 30 % of all heart disease death in united states. The most important key to reduce the hearth disease is to change your lifestyle. The three most important areas to change are to increase your exercise, stop smoking and improve your nutrition. Improvements in these three areas can reduce your chances of heart attack and increase your chances of healthy life and promotes longevity. Although you lack the power to change some risk factors maybe ?such as age, sex or family history, ?there are some key heart disease prevention steps you can take :
Smoking or using tobacco is one of the most significant risk factors for developing heart disease. Chemicals in tobacco? can da
mage your heart and blood vessels, causing to narrowing of the arteries which in turn can lead to a heart attack. Moreover, smoking ?increases the risk of coronary heart disease (CHD), peripheral vascular disease (PVD), and cardiovascular disease (CVD). And, for people with a history of CHD, cigarette smoking is also a risk factor for sudden cardiac death. Smoking reduces life expectancy by 15-25 years. Remember, the moment you stop smoking, the risk of heart attack begins to reduce.
Watch Your Diet
You should try to have
a balanced diet and healthy diet to maintain your heart healthy. Healthy and balanced diet can help to reduce the risk of developing heart disease. Choose foods that can improve heart health and reduce cholesterol such as vegetables, fruits, high omega-3 fatty acids but low mercury fish (sardines, salmon, trout) nuts, whole grains, and legumes. Remember, Eating many vegetables and fruits can not only help prevent heart disease, but also may help prevent cancer. Limiting certain fats like saturated and trans fat that you eat is also important. Because saturated fat and trans fat can increase the risk of coronary artery disease by raising blood cholesterol levels. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called Atherosclerosis, which in turn will increase your risk of heart attack and stroke.
Sources of Trans Fat Include :
- Deep-fried fast foods
- Bakery products
- Packaged snack foods
Sources of Saturated Fat include :
- Coconut and palm oils
- Dairy products
- Red meat
Daily exercise like physical activity can reduce your risk of heart disease. The heart is a muscle that needs exercise to? keep fit so that it can pump blood efficiently to the entire body with each beat. Try getting at least 30 minutes of moderately intense physical activity a day. If this seems too daunting, start off gently and build up gradually. Remember, daily activities such as taking the stairs, housekeeping , gardening, and walking the dog all count toward your total. You don’t have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the frequency, duration and intensity of your workouts.
High salt intake is responsible for increasing blood pressure, a major risk factor for cardivascular disease (CVD). It is contain with sodium which draws fluid from your body into the blood, increasing the blood volume that your heart must deal with. It will strain your heart which particularly dangerous for the heart.
Get Regular Health Screenings
High cholesterol and high blood pressure can damage your heart and blood vessels. It it important for you to check your blood pressure, diabetes and cholesterol levels. By testing them, you probably know whether you have these conditions. Regular screening can tell you what your numbers are and whether you need to take action.
Prevention is always better than cure. Keep your heart healthy to increase your quality of life and live longer.