How can you lead a healthier, longer life? Your risk of heart attack and stroke can be decreased by targeting these eight essential factors. They are a component of an adult’s overall healthy lifestyle. If you face any heart discomfort, visit the top cardiology hospital in Hyderabad. Additionally, they can work with your medical team to develop a solid preventative strategy.
Many things can be done to reduce your risk of developing heart disease. Your action will enhance your health and may even save your life. Heart specialists typically discuss one of three types of prevention: secondary, primary, or primordial. All three have comparable components, although their initiation times and effects vary.
Your risk may be elevated by certain factors like smoking, renal disease, or a family history of early heart disease if you are between the ages of 40 and 75 and have never experienced a heart attack or stroke. Your healthcare team and you can decide on the best course of action if you are aware of your risk factors. In addition, lifestyle changes can reduce or eliminate several risk factors.
Avoiding all tobacco usage is among the healthiest things you can do. It can slow you down, make you sick, and shorten your life. Smoking is a hard habit to kick. It does this, among other things, by causing heart disease.
Researchers who looked at the impact of smoking and quitting on mortality throughout a decades-long study involving more than 100,000 women discovered that about 64% of deaths among current smokers and 28% of deaths among former smokers were related to cigarette smoking.
Vegetables, whole grains, plant-based proteins, fruits, legumes, nuts, , lean animal proteins, and fish should be the basis of your diet. Make wise decisions, such as avoiding processed meats, refined carbs, and sugar-sweetened beverages. Reduce sodium, added sugars, and saturated fats by using the nutrition facts label on packaged foods, and stay away from trans fat.
Heart disease can be prevented with exercise and physical activity, but many of us become less active as we age. Yet, regular physical activity is one of the best things you can do for your health. It diminishes the chance of developing heart disease, diabetes, stroke, high blood pressure, osteoporosis, and some malignancies. It can also help older persons maintain a healthy weight, manage stress, sleep better, feel happier, and improve their cognitive performance.
Sleep is a crucial component of cardiovascular health, according to research. Both too little and too much sleep are risk factors for heart disease and can harm other heart-related risk factors such as food, exercise, weight, blood pressure, and inflammation.
Poor sleep can be caused by various factors, such as clinical sleep disorders, working midnight shifts, or poor sleep hygiene. If you frequently experience restless nights or do not feel well rested throughout the day, speak with your doctor. It can help to improve sleep patterns. For instance, creating and adhering to a sleep schedule, practicing relaxation techniques before bed, such as stretching or meditation, engaging in regular exercise, ceasing all electronic use an hour before bedtime, and avoiding heavy meals, caffeine, and alcohol before bed is better.
- Maintain a Healthy Weight
Your risk of heart disease can increase if you are obese. Overweight is defined as having a BMI of 25 or greater, which increases the risk of developing diabetes, high blood pressure, and high cholesterol. In addition, diseases can strain your heart and increase your risk of developing heart disease.
Therefore, one of the finest things you can do for your heart is to lose weight and keep it off. Reduced triglycerides, reduced glucose levels, and a lower risk of type 2 diabetes can all be achieved by losing between 3% and 5% of your body weight.
- Keep Stress Under Control
You may feel stressed or busy juggling your work and daily responsibilities. But taking on too much stress is harmful to your wellbeing. Long-term stress can cause high cortisol levels, increasing blood sugar or cholesterol levels. As a result, you must control your stress and strengthen your cardiovascular system.
- Take Your Medicine and Daily Heart Checkups
Your doctor may recommend statins or other medications to help reduce your cholesterol, blood sugar, and blood pressure if you have a medical problem. Follow the directions on all prescriptions. But unless your doctor instructs explicitly you, avoid taking aspirin as a preventative strategy. Daily aspirin may not benefit someone who has never suffered a heart attack or stroke and may even increase their risk of bleeding. Instead, your doctor might advise you to take a modest aspirin if you’ve already had a heart attack or stroke to lower your risk of experiencing one again.
The Final Word
The final word? The most fantastic strategy to prevent or delay many heart and brain problems is to lead a healthy lifestyle. This entails maintaining a healthy weight, eating a balanced diet, abstaining from tobacco use, and controlling any conditions that may increase your risk. Make health a priority. Join Healthy for Good for advice, resources, and motivation to make changes and establish lifelong healthy habits.
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