We all know that prevention is the greatest remedy, and it is better than cure, but when it comes to our health, we only become concerned after seeing some anomalies. Until then, we eat whatever we want and exercise just when we have time. These poor lifestyle choices can lead to significant health problems like heart disease.
If you observe any signs of heart disease, you can visit the best heart doctor in Hyderabad to ensure your heart health.
In 2000, World Heart Day was established to raise awareness that coronary heart disease and stroke are the leading causes of worldwide death. According to the World Health Organization, heart disease is India’s leading cause of death. The need for radical lifestyle adjustments, including modifications in food habits and increased physical exercise, is mandatory.
Even though heart disease is one of the significant causes of death, it is not inevitable. Although risk factors, such as family history, sex, or age, are unavoidable, there are numerous ways to lower the risk of heart disease.
These important factors can help you live a longer, healthier life while lowering your heart disease and stroke risk. They’re part of an overall healthy living and preventative plan you can develop with your medical team of doctors, nurses, pharmacists, and other professionals.
Here are seven tips to prevent heart disease:
1. Quit Smoking and Use of Tobacco
Giving a cease to smoking is one of the healthiest things one can do for their heart and stay away from secondhand smoke. The evidence is overwhelming that smoking cigarettes and secondhand smoke exposure increase the risk of heart disease, lung disease, and stroke.
Smoking induces a buildup of a fatty substance in the arteries, known as plaque, which leads to artery hardening or atherosclerosis. Smoking harms your organs, making your body less efficient and raising your risk of heart disease. It lowers the amount of good cholesterol, or high-density lipoprotein, and elevates blood pressure, putting more strain on your arteries.
However, there is some good news. Heart disease risk begins to decline as soon as one day after quitting. After a year of not smoking, the risk of heart disease is about half that of a smoker. You’ll start reaping benefits when you quit smoking, no matter how long you smoked.
2. Make Exercise a Daily Habit
Physical activity aids with weight management. Regular exercise can help to lower your risk of heart disease. Other heart-related disorders, such as excessive blood pressure, high cholesterol, and type 2 diabetes, are also reduced.
If you were not active for a long time, you might need to work your way up to these targets gradually, but you should aim for at least:
• 150 minutes of moderate aerobic activity each week, such as brisk walking
• 75 minutes of intense aerobic exercise each week, such as jogging
• A couple of strength training sessions per week are recommended.
You don’t have to exercise vigorously to reap the benefits, but increasing your exercise intensity, duration, and frequency can yield more remarkable results. Even five minutes of movement count towards your total, and tasks like gardening, housekeeping, using the stairs, and walking the dog all count to prevent heart disease. Even short bursts of activity are beneficial to your heart, so don’t give up if you can’t reach those requirements.
3. Eat a Heart-Healthy Diet
Diet and nutrition have a critical role in preventing heart disease. It is true even if you have a family history of heart disease or a genetic predisposition. Maintaining a healthy diet can help you avoid heart disease.
A healthy diet can protect the heart, lower the risk of type 2 diabetes, and lower blood pressure and cholesterol levels. A heart-healthy diet plan includes the following foods:
• Vegetables and fruits
• Whole grains
• Beans or other legumes
• Low-fat or fat-free dairy foods
• Lean meats and fish
• Healthy fats, such as olive oil
And limit your intake of the following:
• Processed carbohydrates
• Saturated fats (found in red meat and full-fat dairy products) and trans fat (found in fried fast food, chips, and baked goods)
Counting calories is also vital. Know how many calories to consume every day and concentrate on eating a range of high-nutrient, low-calorie foods.
4. Maintain a Healthy Weight
Obesity increases the risk of heart disease, especially around the body’s core. High blood pressure, type 2 diabetes, and high cholesterol raise the risk of heart disease caused by excess weight. Healthy weight management is one of the fundamental goals of exercise. It would help if you struck a balance between the number of calories you consume and the amount of activity you get. Find out what your BMI is and use it to set weight-loss targets. Maintaining a healthy weight will lower your blood pressure and reduce your chances of additional issues. consult best cardiologist for maintaining a healthy weight.
5. Get Good Quality Sleep
The average individual needs at least eight hours of sleep. It would be best to make getting enough sleep a major priority in your daily schedule. Set a sleep schedule for yourself and stick to it every day. Keep the bedroom dark and quiet to make sleeping easier.
Ask your doctor for the need to be examined for obstructive sleep apnea, increasing your risk of heart disease. Loud snoring, stopped breath for brief periods during sleep, and waking up gasping for air are all symptoms of obstructive sleep apnea. Obstructive sleep apnea can be treated by decreasing weight if overweight or using a CPAP machine to keep the airway open.
6. Know Your Risks
Age is the most crucial risk factor for cardiovascular disease; the older you get, the higher your risk. The second factor is your ancestry. We’ve known for a long time that your risk of heart disease, diabetes, or stroke is considerably higher if your parents, grandparents, or other relatives have had heart disease, diabetes, or stroke.
7. Frequent Monitoring and Health Screenings
Excessive blood pressure and cholesterol can harm the heart and blood arteries. You won’t know if you have certain conditions unless tested for them. Regular screening can help you figure out your numbers and whether you need to act or not.
It is mandatory to check your blood pressure every year, starting at 18.
Cholesterol screening typically begins at the age of 20. However, if you have other risk factors, such as a family history of early-onset heart disease, you may be advised to test sooner.
Type 2 Diabetes Screening
Diabetes is correlated to an increased risk of heart disease. Your health care physician may recommend early screening if you are suspected of diabetes.
The Final Word
The prevention of heart disease can be made easy if everyone has health awareness. It is especially true in medicine to stay informed as new techniques, and new insights develop constantly. A healthy lifestyle helps keep blood pressure, cholesterol, and blood sugar levels regular and minimize heart disease and heart attack risk. Visit the best heart hospital in Hyderabad for the ultimate heart care.