The risk of developing heart disease increases with age, but it’s not impossible to get one while you’re still young. Heart diseases are one of the leading causes of death in the world. They can also cause disabilities in the cases where the person survives.
Preventing heart diseases may prove to be harder for many people out there because of facts they cannot control. Certain factors that no one can control can affect someone’s chance of developing a heart disease. These factors include family history, age, gender, and ethnicity. However, the top causes of heart diseases can be prevented. It all goes according to the lifestyle you chose to lead. Here’s a list of precautions to take to decrease your risks of developing a heart disease.
Limit Alcohol and Smoking
Alcohol, drugs, and smoking never lead to anything good. These habits can cause many health issues such as cancer, liver diseases, obesity, and heart diseases. The chemicals in them just don’t agree with the body. Alcohol can increase your blood pressure. Increased blood pressure will cause the heart to work more than necessary which will lead to it wearing out quickly or malfunctioning. Alcohol also increases weight with all its empty calories.
A higher weight means a higher cholesterol level. High cholesterol levels can clog up your arteries, blocking the heart from taking in oxygen and delivering blood. Nicotine in tobacco products is incredibly addicting. Thus, it’s hard to break a habit of smoking. The more you smoke, the more you crave it which can lead to brain damage and overdose. Smoking can slow you down and clog up your lungs. Lung problems cause a shortage of oxygen circulation in the body. This will cause many organs to shut down, including the heart.
Have a Healthy Diet
A healthy diet can be hard to follow because there are so many foods to avoid. There are so many nutrients available that are not necessary to the body. It can confuse people, mostly the beginners. However, it’s not impossible. Once you get it, it will quickly become a habit which will benefit all aspects of your life.
The first fact to start a healthy diet is to know that not all fats are bad. It’s good to take in unsaturated fats. Saturated fats are the ones to avoid. It’s a good idea to mix the diet instead of focusing on one group of food. Diets like the DASH diet and the Mediterranean diet have proven to be one of the best-balanced diets in recent years. They consider the need for precise portions of fruit, vegetables, protein, and whole grains.
A sedentary lifestyle doesn’t help anyone, certainly not your body. Instead, it increases your chances of developing chronic diseases. It’s also detrimental for both your social life and your mental health.
Exercising has many benefits including a healthier body, more strength, and higher metabolism. It also decreases the risks of having certain diseases like any heart problems (heart attacks and strokes). As you get older, it’s best to get more exercises.
It doesn’t have to be a marathon or an intense session at the gym. Exercising simply for health only requires the bare minimum work. You can start with a brisk walk for about thirty minutes at least five times a week.
Stresses cannot be erased. They are not always avoidable. Stress is a part of everyone’s everyday life, so it’s important to learn how to manage it. Stress is a mental state, but it can cause plenty of physical complications. If the stress is too much too sudden, it can lead to a heart attack or stroke.
Managing stress is not difficult. However, it’s important to learn the healthy method so you don’t fall into the dangerous coping mechanisms. Some people overeat, drink, or smoke when they are under stress. All of these are bad for your heart. Instead, try some meditations. There are many types of meditation techniques to reduce stress. It would be helpful to try some of them and figure out which one fits you.
Maintain a Healthy Weight
The point of a healthy diet and exercising is to maintain a healthy weight. The extra fat lying around your body helps nothing. It clogs the arteries, creates blood clots, and stops your organs from working properly. People with high weight tend to have multiple health diseases which include heart diseases.
Higher weight also comes with higher levels of cholesterols, blood pressure, and diabetes. All these factors in with the risks of heart diseases.
It’s important to monitor and maintain a healthy weight. People with troubles with their diets should check their BMI regularly. Waist size matters, too. If these values are higher than the average, then, you should consult with your doctor to find a plan to bring them down.
Have Regular Health Checkup
Sometimes, we lie to ourselves. People can watch their weights rise without realizing it. Therefore, it’s best not to judge your health according to your eyes and instinct. A health checkup will record your weight, blood pressure, pulse and glucose levels. They’re all factors that affect your heart. The checkup will also check any health issues you’re worried about.
It’s important to be honest with your doctor and check out any of your worries. They can almost catch anything that will create future complications even if no symptoms have yet to be manifested. If there are any potential dangers, establish a plan to be healthier.
Get Plenty of Sleep
Surprisingly enough, sleeping plays a vital role in all health issues. Getting enough sleep helps the body to fight against diseases. It can help to manage stress and blood pressure.
If you experience difficulties falling asleep or suspect you have sleep apnea, consult with your doctor to find a treatment that works. Your body needs to relax to keep going. While sleeping, they gain energy to keep working.
Heart diseases cannot be ignored. They’re fatal, but they can be prevented. If you’re in danger of heart diseases such as an unhealthy lifestyle or you have a family history of heart diseases consult with your doctor regularly to monitor your health.