Several factors can raise your risk of acquiring heart disease. They’re referred to as risk factors. Many of these are under your control, but there are others that are out of your hands. By understanding more about them, you can lower your risk of developing heart disease.
1. Eat a well-balanced diet.
Limit your intake of added sugars, sodium-rich meals, and saturated fats. Consume a lot of whole grains, fresh fruit, and veggies. The DASH diet is an illustration of a meal plan that can assist you in lowering your cholesterol and blood pressure, two factors that can reduce your risk of heart disease. Add heart healthy diet in your meals.
2. Assess your risk.
Use our Check. Change. Control. Calculator TM to determine your risk of experiencing a cardiovascular event within the next 10 years if you are between the ages of 40 and 75 and have never had a heart attack or stroke. Your risk may be increased by certain variables like smoking, renal disease, or a family history of early heart disease. If you are aware of your risk factors, you may decide with your healthcare team what the best course of action is for you.
3. Daily physical activity is advisable.
Exercise regularly each day. According to research, engaging in at least 150 minutes of moderate-intensity exercise each week can help you maintain a healthy weight, drop your blood pressure, and lower your cholesterol. And yes, anything IS preferable to nothing. If you are currently inactive, begin slowly. Even a brief period of time may have some health advantages. According to studies, folks who are even somewhat fit are far less likely to pass away young than those who are unfit.
4. Go to cardiac rehab.
After a cardiac incident, cardiac rehab helps you bring your heart back on track for regular activity and exercise. To securely workout and improve your cardio to avoid a second heart attack, stick to your routine and don’t stray from it.
5. Limit your alcohol intake.
Alcohol abuse can cause blood pressure to rise. Additionally, more calories are provided, which may result in gaining weight. Your risk of heart disease is increased by both of those. Women shouldn’t consume more than one alcoholic beverage each day, while males shouldn’t consume more than two.
6. Reduce stress
In many respects, stress and heart disease are related. It might cause a spike in blood pressure. Extreme stress may “set off” a heart attack. Additionally, unhealthy stress-relieving behaviours like disordered eating, excessive drinking, and smoking are hazardous for your heart. Exercise, music, concentrating on something serene or calming, and meditation are a few techniques to help you manage your stress.
7. Live without tobacco.
If you don’t already use tobacco products, do not even smoke cigarettes, vaping, or using them. There is no tobacco product that is risk-free to use. If you find it challenging to quit smoking or using tobacco, ask the aid of your team to assist you kick the habit using time-tested methods. Don’t just go from one cigarette source to another. Attempt to avoid passive smoking as well!