STRATEGIES FOR HEART DISEASE PREVENTION
Heart disease is the major source of death in the US. It is a source of disabilities and death. There are factors which contribute to the risk of developing a heart disease and these are called the risk factors. Knowing these risk factors can lessen the chances of getting a coronary disease. These risk factors might include:
1. Age: The risk of getting a heart disease increases as one ages. Men within the ages of 45 and above and also women within the ages of 55 and above are at higher risk.
2. Family history: A person with a family history of heart disease is also at risk of suffering from this illness.
3. Se*x: Women are more likely to suffer the risk of a heart disease in men.
Living a healthy lifestyle can help to lower the blood sugar level and blood cholesterol thereby reducing the risk of getting a heart disease.
Tips or strategies for boosting heart health and lessening the chances of a heart disease:
1. Eating a sound and healthy diet
Attempt to restrict and minimize the intake of saturated fatty foods, diets with high sodium(salt), alcohol, processed foods, sweetened foods and also adding more fibre to your diet. . A healthy diet helps to protect and lessen the risk of this disease.
The Dietary Approaches to Stop Hypertension (DASH) eating plan and the Mediterranean diet can be helpful in keeping a healthy heart diet. Some of these diets includes:
• Fruits and vegetables
• Whole grain
• Healthy fats e.g olive oil
• Beans
• Fat free foods.
• Not smoking or taking alcohol
Limiting the intake of these product helps a great deal because too much intake of alcohols and tobacco can raise the blood pressure, add more calories, makes you sick, shortens your lifestyle and places you at a higher risk of heart attack and paralysis/stroke. It is advised that the intake of these products should be cut down or stopped completely.
2. Get more Exercises
Getting into regular exercises such as walking, jogging/running which could be for only 30 minutes or more for 5 days in a week is an excellent way help to keep the body weight in check and also reduces the risk of high cholesterol level, high blood sugar level, stroke and lowers the blood pressure. It helps to improve sleep, boost the mood and help in relaxation for adults.
Exercises and physical activities benefits and helps the body while sedentary lifestyle does the opposite.
3. Watch your weight
Excess weight is a key factor to heart disease. Men and women of 45 years and above who add much weight of about 20 pounds or more are at the risk of heart diseases. Obesity not only causes heart diseases but also contributes to other health issues related to heart diseases like diabetes and stroke.
Weight loss of about 10-15 pounds helps to correct and lowers the blood pressure, sugar level and cholesterol level. Therefore proper care and management of body weight helps to lowering or averting heart diseases.
4. Getting good sleep
Poor sleep and sleep disorders is a source of risk of a heart disease. This causes the body to release stress hormones which can lead to a heart disease. In cases of sleep disorders, visiting a doctor or a therapist can help.
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