For the most part, preventing heart disease is dependent on our lifestyle. This means there is a lot we can do to increase our chances of living a long and healthy life.
Although heart disease is a primary cause of mortality, it is not unavoidable. Also, certain risk factors, such as family history, gender, or age, cannot be changed. But, there are several strategies to cut your risk of heart disease.
According to the World Health Organization, Cardiovascular diseases (CVDs) are the world’s leading cause of mortality. It accounts for one out of every three fatalities.
It is never too late to begin making lifestyle changes that will lead to a healthier heart. Here are some practical things you can take to a healthy heart
Keep a healthy weight
Obesity, particularly around the midsection, raises your risk of heart disease. Excess weight can raise your risk of getting heart disease. It causes illnesses such as high blood pressure, high cholesterol, and type 2 diabetes.
Calculating your BMI analyzes your height and weight. This determines if you have a healthy or unhealthy amount of body fat. It is one approach to assess if your weight is healthy. Overweight is defined as a BMI of 25 or above. It is connected with higher cholesterol, higher blood pressure, and an increased risk of heart disease and stroke.
Consuming the vitamins and minerals required by your heart lays the groundwork for a healthy heart. Foods that promote heart health by decreasing cholesterol, blood pressure and inflammation include:
Greens with dark leaves
Seeds and nuts
Extra virgin olive oil
Dairy with low fat
Sodium is a subtle yet damaging element in most processed meals. It accounts for over 80% of people’s daily salt intake. You may be able to cut excess sodium from your diet by minimizing your consumption of processed foods.
Looking for a flavoring agent other than salt to use in your cooking? Try a dash of lemon, vinegar, or other herbs. This provides taste without the drawbacks of salt.
Sleep is an important aspect of maintaining heart health. If you don’t get enough sleep, you may be more likely to develop cardiovascular disease. This is regardless of your age or other health practices.
According to a research of 3,000 persons over the age of 45. Those who slept fewer than six hours each night were nearly twice as likely to have a stroke or heart attack. This is not the same for those who slept six to eight hours per night. Sleep deprivation, according to researchers, disrupts underlying health issues. It also disrupts biological processes such as blood pressure and inflammation.
TIP: Make sleep a top priority. Most evenings, get 7 to 8 hours of sleep.
Increase Your Physical Exercise
Physical activity helps to improve blood pressure and cholesterol. It also controls other blood lipid levels and weight control. Some physical exercise is preferable to none. Inactive people can begin with minimal amounts of physical exercise. It can be a part of their typical everyday activities. They can then increase the length, frequency, and intensity of the exercise.
Adults should engage in at least 150 minutes of moderate physical activity each week. Examples include climbing stairs, dancing, or completing domestic activities that cause a small rise in heart rate.
Tobacco usage, with all its bad side effects, is harmful to heart health and the root cause of many ailments. Every day, smoking kills the equal of three crashed jumbo planes in the United States. You may save your heart from certain issues by stopping smoking or avoiding it.
Your heart will be grateful if you can completely stop smoking or try out smokeless tobacco. And in situations where you are a non-smoker, try to avoid secondhand smoke. Avoid secondhand smoking as much as possible. According to studies, people who experience secondhand smoke have a 25% to 30% probability of suffering heart disease.
Schedule frequent health checkups
High blood pressure and cholesterol levels might harm your heart and blood vessels. But, you won’t know if you have these problems unless you are tested for them. Regular screening can inform you of your statistics and whether you need to take action. As one of the best Health insurance companies in Nigeria, we always advise our enrollees to get frequent checkups.
High blood pressure. Blood pressure tests are often initiated in childhood. Beginning at the age of 18, your blood pressure should be checked at least once every two years. Do this to screen for high blood pressure, which is a risk factor for heart disease and stroke.
Cholesterol levels. Adults should get their cholesterol levels checked at least every four to six years. Cholesterol screening is initiated around the age of 20. Earlier testing may be advised if you have additional risk factors, such as a family history of early-onset heart disease.
Diabetic type 2 screening. Diabetes is a risk factor for cardiovascular disease. If you have diabetes risk factors, such as being overweight or having a family history of diabetes, your doctor may tell you to get screened early. If your weight is normal and you don’t have any other risk factors for type 2 diabetes, screening should begin at the age of 45, with retesting every three years.
If you have a problem like high cholesterol, high blood pressure, or diabetes, your doctor may prescribe drugs and tell you to make lifestyle changes. And if you have any questions, you can reach out to the best HMO company in Lagos, Wellness HMO. We have all the answers to your health questions.