As reported by the Centers for Disease Control and Prevention, heart disease is one of the leading causes of death in the United States .
There is good news: about 80% of all heart disease cases can be effectively prevented by changing one's lifestyle and diet habits, such as following a sensible diet, exercising regularly, and attempting to control one's stress levels.
In this article, you will learn a few of the main things you need to focus on to attain optimal heart health.
1. Get regular health checks
Researchers have found that people who regularly check their health and take preventative measures are less likely to have strokes or heart attacks.
There is a need for regular check-ups with your doctor so they can screen you for such things as high blood pressure, high cholesterol, and high blood sugar levels, as these can all contribute modifiably to heart disease .
High blood pressure and high cholesterol can damage the heart over the course of time, if left untreated. In other words, you may not even know you are at risk if you aren't getting checked regularly, and therefore would never take action.
Here is a list of some of the most important measures you need to keep your heart healthy on a regular basis:
Blood pressure – It is recommended that you have your blood pressure checked at least twice a year. Those with high blood pressure would be able to reduce their blood pressure by taking certain steps like reducing the amount of sodium in their diet, increasing their physical activity, and trying to manage their stress.
Cholesterol – A healthy cholesterol panel is also important to promote a well functioning heart. The best way to manage cholesterol levels is to consume sufficient fiber, exercise regularly, and limit your consumption of saturated fats and added sugars.
Screening for type 2 diabetes – Diabetes is a risk factor for heart disease, therefore getting regular screenings for blood sugar levels and type 2 diabetes is an important measure. Getting regular diabetes screenings is even more critical if you have risk factors for diabetes, like obesity, or if there is a family history of diabetes.
In some cases, it may be necessary to take medication for those who suffer from high blood pressure, high cholesterol, or diabetes. Together with positive lifestyle changes, it is possible to improve your heart health.
2. Exercise every day for 30-60 minutes
In addition to maintaining a healthy diet, regular exercise is also essential for overall wellbeing – and in particular for heart health.
World Health Organization recommends that adults aged 18-64 get 150-300 minutes of moderate intensity aerobic physical activity each week
Not only does exercise strengthen your heart, but it promotes a healthy weight, which is perhaps one of the main goals of exercise. When we maintain a healthy weight, it seems to have a positive effect on other risk factors for heart disease as well, such as blood pressure, blood sugar levels, and cholesterol levels.
It doesn't really matter what you do when you exercise as long as you're exercising. Whether you dance, run, lift weights, or play sports, stay active.
Don't forget that the heart is a muscle that requires exercise to maintain optimal function, so get moving and keep your heart in shape!
3 . Get good sleep
There has been a lot of talk in the media about the importance of sleep to our health as a whole.
Did you know that getting enough sleep, and good quality sleep, reduces the risk of heart disease?
Adults should get at least seven hours of sleep each night, according to the American Academy of Sleep Medicine. According to research, getting less than this amount of sleep per night leads to an increase in risk factors for heart disease, including higher levels of stress and higher inflammation.
So, it is important to prioritize both the quality and the duration of your sleep in order to reduce the risk of cardiovascular diseases.
What exactly has to be done in order to accomplish this? Even though there are many sleep strategies that can be used to improve sleep, some of the best ones include sleeping and waking up at the same time every day, avoiding the blue light created by technology before bed, and avoiding drinking caffeine late in the day.
4. Manage your stress
Managing stress is one of the keys to good physical and mental health. Stress affects people in different ways, but there seems to be an association between high levels of stress and coronary heart disease.
Stress has been associated with inflammation, increased blood pressure, and weight gain, and these are all risk factors for heart disease.
Stress can't be avoided. The response to it can be improved. As long as you can manage your stress better, your body will respond more positively to it, and that will keep your inflammation as well as your overall health under control.
Stress can be reduced by many habits. Participating in regular physical activity can reduce stress by releasing endorphins.
Also, if you incorporate breathing or relaxation exercises like meditating or practicing yoga, you can reduce stress levels by a large margin.
Also, people should remember to take time out for themselves and engage in activities that are positive to them, such as reading, writing, spending time outdoors, and spending time with family which can bring both joy and calm. The most important thing you can do is to incorporate stress-reduction techniques that suit you, because how everyone handles stress is different.
Follow us and share our article
Content created and supplied by: Ikechukwu (via Opera News )