General description
Heart disease, or cardiovascular disease, is a group of disorders that affect the heart and blood vessels. It is one of the main causes of death worldwide. However, many cases of heart disease can be prevented by making lifestyle changes and taking proactive steps to maintain a healthy heart.
Heart disease risk factors
Several risk factors for heart disease are beyond our control.
age factor
One of those factors is age, since the risk of heart disease usually increases as we age. For example, men age 45 and older and women age 55 and older have a higher risk of developing heart disease.
Gender
Gender also influences heart disease risk, and some risk factors affect women differently than men. For example, estrogen may offer some protection against heart disease in women, but diabetes tends to increase the risk of heart disease more in women than in men.
Family history
Lastly, a family history of heart disease can also increase the risk of developing the condition, primarily if a close relative had heart disease at a young age.
Heart disease prevention
Maintain a healthy diet
A healthy diet is crucial to maintaining a healthy heart. You should include nutrient-dense foods, such as fruits, vegetables, whole grains, and lean protein. Avoid foods high in saturated and trans fats, sodium, and added sugars. Eating a diet rich in fiber can also help prevent heart disease by lowering cholesterol levels and reducing the risk of developing type 2 diabetes.
exercise regularly
Regular exercise is essential to maintain a healthy heart. Helps maintain blood flow through the heart and blood vessels, reducing the risk of heart disease. Try to get at least 150 minutes of moderate-intensity exercise a week, such as brisk walking, bicycling, or swimming. If you have a sedentary lifestyle, start with small steps, such as taking the stairs instead of the elevator or walking during your lunch break.
control your weight
Being overweight or obese can increase the risk of developing heart disease. Maintaining a healthy weight through a balanced diet and regular exercise can help reduce this risk. A body mass index (BMI) between 18.5 and 24.9 is considered healthy. If you are overweight or obese, losing just 5-10% of your body weight can help improve your heart health.
Give up smoking
Smoking is a major risk factor for heart disease. If you smoke, quitting is the best thing to do.
Manage stress
Stress can have a negative impact on heart health. Chronic stress can cause inflammation in the body and lead to heart disease. Finding healthy ways to manage stress, such as exercise, meditation, or spending time with loved ones, can help reduce this risk.
Control your blood pressure and cholesterol
High blood pressure and high cholesterol are major risk factors for heart disease. Regular checkups with your doctor can help you monitor these levels and make lifestyle changes or take medications as needed to maintain healthy levels.
Limit alcohol consumption
Excessive alcohol consumption can increase blood pressure and contribute to the development of heart disease.
Know your risk
It is essential to be aware of the risk of heart disease. If you are between the ages of 40 and 75 and have not previously suffered a heart attack or stroke, you can use the Check. Several factors can increase your risk, including smoking, kidney disease, or a family history of early heart disease. Understanding your risk factors can help, and your doctor will determine your most effective treatment plan. Many risk factors can be improved by lifestyle changes.
Get enough sleep:
Sleep is essential for general health, including heart health. Plus, getting enough sleep can help reduce stress levels and improve blood pressure. Aim for seven to eight hours of sleep per night.
Keep your blood pressure and diabetes under control.
It is essential to keep blood pressure and diabetes under control to reduce the risk of developing coronary heart disease (CHD). To maintain healthy blood pressure, you can adopt a diet low in saturated fat, exercise regularly, and take medication if necessary. Your target blood pressure should be less than 140/90 mmHg, and it is recommended that you have your blood pressure checked periodically by a medical professional if you have high blood pressure. If you have diabetes, it is essential to control your blood sugar levels by engaging in physical activity and monitoring your weight and blood pressure. For people with diabetes, the target blood pressure level should be less than 130/80 mmHg.
