Learn How to Help Prevent Heart Disease
Posted by: Tampa Cardio
On: June 1, 2022
Follow these healthy lifestyle steps to keep your heart going strong
Despite the many risk factors that can increase a person’s chances of suffering from heart disease, it’s not always possible to prevent it. There are plenty of ways to lower your risk.
Heart Health Boosting Tips
Do Not Smoke
One of the best ways to improve your heart health is to stop using or smoking cigarettes. Even if you’re not a smoker, you should still avoid using secondhand smoke.
The chemicals in cigarettes can damage the blood vessels and heart. They can also decrease the amount of oxygen in the blood, which can lead to higher blood pressure and heart rate.
After a day or two, the risk of heart disease drops dramatically. For every year that you don’t smoke, your risk of heart disease drops by about half. Even if you used to smoke for a long time, or even less, you’ll start reaping the rewards of quitting right away.
Move and get exercise a minimum of 30 minutes per day
Getting active is also known to lower your risk of heart disease. It can help lower blood pressure and cholesterol levels, and it can also help prevent other conditions such as diabetes.
If you’ve not been active in a long time, it’s important to start slowly. You should aim for at least 30 minutes of exercise per day.
For people who are new to exercise, it’s important to stay consistent with at least 150 minutes of moderate exercise per week. For vigorous activity, try running or two strength training sessions a week.
Even if you can’t meet the guidelines, keep going as long as possible. Even a few minutes of walking or gardening can help boost your heart health. You don’t have to exercise hard to reach these goals, but you can increase your intensity and duration by doing more moderate-intensity exercise.
Eat a Heart Healthy Blend of Foods
A healthy diet can help lower your risk of heart disease and improve your blood pressure. It can also help lower the risk of developing type 2 diabetes.
A healthy diet can also help lower your risk of heart disease and improve your blood pressure. Two popular heart-healthy food plans are the DASH diet and the Mediterranean diet.
Follow these healthy food groups to get the most out of your diet: A wide variety of fruits and vegetables, lean meats, and low-fat or fat-free dairy foods.
Try and avoid:
- Processed carbohydrates
- Saturated Fats
- Maintain a Healthy Weight
Being overweight, especially at the middle of the body, can raise your risk of heart disease. Having a large waistline can also increase the risk of developing conditions such as diabetes and high blood pressure.
The body mass index, or BMI, is a measure of weight and height that can be used to determine if a person is overweight or obese. BMI over 25 is considered overweight, and this can lead to higher blood pressure and heart disease.
Having a large waist can also increase the risk of heart disease. It’s important to measure your waist circumference to see how much belly fat you have. 40 inches (101.6 centimeters, or cm) for men and 35 inches (88.9 cm) for women.
A small weight loss of around 3% to 5% can help lower blood pressure and improve your health. It can also help lower the risk of developing type 2 diabetes. Having a larger loss can also help lower cholesterol levels and blood glucose levels.
Make sure to get your beauty rest
Getting enough sleep is also important to maintain a healthy body and lower the risk of various conditions such as diabetes and high blood pressure.
Most adults need at least 7 hours of sleep per night. To get the most out of your sleep, try setting a schedule that includes a consistent amount of sleep each night.
If you’re still having trouble falling asleep, then you might be suffering from obstructive sleep apnea, which can lead to a higher risk of heart disease. People with this condition tend to stop breathing during sleep. Other signs of this condition include waking up with a feeling of airlessness and having a hard time breathing.
If you’re struggling with obstructive sleep apnea, then it’s possible to treat this condition by losing weight or using a device that keeps the airway open.
Keep stress under control
Individuals who are prone to experiencing stress often resort to unhealthy behaviors, such as overeating and drinking alcohol. It’s important to find ways to manage stress through relaxation exercises or meditation.
Keep an eye on your health
High blood pressure and cholesterol can damage the blood vessels and heart. Having these conditions can help you avoid heart disease and other conditions.
High blood pressure screenings are usually started at childhood. They should be repeated every two years to check for conditions such as heart disease and stroke.
If you’re between 18 and 39 years old, then you should have your blood pressure checked every year. Also, people over 40 should have their blood pressure checked.
High cholesterol levels are also regularly checked by adults. They should be done every four to six years. This type of test is usually started at the age of 20. It’s also possible to start it earlier if you have other risk factors.
If you’re at high risk for developing diabetes, then you should have your blood sugar levels checked. This type of test is usually started at the age of 45. If you have other risk factors such as being overweight, this type of test should be started at the age of 30.
Your health care provider may also prescribe medications for certain conditions, such as high blood pressure and diabetes. If you have these conditions, make sure to follow your doctor’s recommendations and take your medication as directed.
Visit www.tampacardio.com to learn more about heart health.
Posted by: Tampa Cardio