Don't treat your heart disease as your fate. Although there are some risk factors (family history, sex, age) that we cannot control, there are some risk factors (healthy lifestyle) that we can influence. Adopting a healthy lifestyle helps to prevent most heart diseases in the future. Here are some tips for you to prevent disease
Take responsibility for your health.
The best method for the prevention against heart disease and stroke is to understand the risks and treatment options. But, unfortunately, the most excellent chance of getting heart disease is your ignorance or misinformation. Hence the first step is to take responsibility for your health.
Know your risks
The most affecting risk factor for heart disease is "your age." How older you are, the chance of getting heart disease will be greater. The secondly affecting risk factor for heart disease is "your genetic make-up." We all heard that if your parents, grandparents, or other relatives were afflicted with or died of heart disease, diabetes, or stroke, your chance of getting heart will be much greater.
Don't smoke or use tobacco.
Carbon monoxide present in cigarette smoke can replace some oxygen in your blood, causing an increase in your blood pressure and heart rate. As a result, your heart has to work harder to supply enough oxygen. Hence cigarette smoking and second-hand exposure to smoke increase the chance getting of heart disease and stroke. In addition, chemicals in tobacco can cause coronary artery disease. Hence using tobacco increases the chance getting of heart disease.
Maintain a healthy blood pressure --->
High blood pressure is called "the silent killer." This is because high blood pressure (hypertension) can cause wear and tear for the lining of your blood vessels (narrowing of blood vessels), resulting in coronary artery disease. Hence higher your blood pressure, the greater will be your chance of getting heart disease.
Monitor your cholesterol
Abnormal or high cholesterol (fats) is regarded as a significant contributing factor to cardiovascular disease. There are different types of cholesterol, and the classes are
LDL (bad cholesterol)
HDL (good cholesterol or healthy cholesterol)
Triglycerides
For a healthy heart, you should lower your LDL cholesterol and should increase your HDL cholesterol. Three factors determine the quantity of cholesterol present in your blood:
The amount of cholesterol produced by the liver (this factor is primarily genetic),
The amount of cholesterol absorbed from the intestinal tract (some from you eat, but a lot from cholesterol produced by the liver and excreted into the digestive tract)
Age – your cholesterol increases with age.
To raise your healthy cholesterol, here are some tips for you
Ask for expert advice - your doctor can provide a plan for healthy eating and exercise.
Give your diet a makeover – consume oatmeal, walnuts, tuna, salmon, sardines, and tofu. Avoid foods that are rich in trans and saturated fats.
Stop smoking – smoking will decrease your good cholesterol, so you should say bye to smoking.
Get moving- do regular exercise (for about half an hour). Exercise can lower your triglyceride levels and also can raise your HDL cholesterol. Both of these are good for your heart.
Take your medications- Take your medicine to help lower your cholesterol directed by your doctor.
Try supplements – consuming high doses of fish oil or krill oil and fiber can lower your triglycerides and cholesterol. Soy protein supplements can lower LDL cholesterol. Take supplements only after asking your doctor.
Limit your calories
Obesity is caused by taking more calories than your body burns. Obesity causes cardiovascular disease.
Make exercise a daily habit.
The lack of exercise results in obesity. Exercise helps to burn calories and also activates the genes that are beneficial to health in other ways. Along with these, exercise is regarded as a treatment for depression and anxiety. However, exercise alone can't reduce your weight, so you have to modify your diet along with exercise.
People believe in alternative medicines because of the way they are marketed. However, the main problem with many alternative medications is that the patient thinks they are doing something to improve health when they are not.
Reduce stress
Stress is regarded as a contributing cardiovascular disease. You can reduce your stress by
Regular exercise
Adequate sleep
Striving for a good marriage
Laughing
Volunteering or attending religious services Watching TV or hearing music
Try to avoid situations or people who make you anxious or angry.
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