Although most people are aware that a healthy diet and regular exercise can keep our hearts healthy, few of us follow through. Cardiovascular disease is less common and causes fewer deaths in people who lead active lifestyles.
To help your heart function as effectively as possible, here are ten important things to keep in mind as you go about your daily routine.
You can reduce your risk of developing heart disease even if you only make improvements in one or two of these areas. The more you can consider the below suggestions, the better your cardiovascular health and overall lifestyle will be.
Am I susceptible to heart disease?
Heart disease affects anyone, but you are more likely to get it if you:
Smoking, being overweight, having diabetes, not getting enough physical activity, not eating a healthy diet, and your age and family history all increase your risk of heart disease. You run a greater risk if:
- If you are over the age of 55 and you are a woman;
- If you are a man and over the age of 45;
- Your father, brother, or sister had heart disease before the age of 55;
- Your mother, sister, or brother had heart disease before the age of 65. However, the good news is that there are a lot of things you can do to prevent heart disease.
1. Regular exercise
By improving the functioning of the cardiorespiratory system and having a beneficial effect on overweight, high blood pressure, diabetes, and hypercholesterolemia, staying physically active is linked to a reduction in the frequency and mortality of cardiovascular diseases. Be it brisk walking or jogging, regular exercise can improve your heart health. It also reduces the likelihood of angina appearing in the chest and myocardial infarction. In addition, it has remarkable psychological effects that aid in stress management and enhance mental health.
2. Eat a well-balanced and healthy diet
Healthy eating can help reduce three of the main risk factors for heart disease: excessive weight, high blood pressure, and cholesterol levels. As a result, with just a few dietary adjustments, cardiovascular risk can be reduced. Moderation of salt and alcohol consumption is a heart-healthy habit. Additionally, fruits, vegetables, grains, fish, and lean meats should make up the majority of the diet. For the health benefits it provides to the cardiovascular system, it is recommended to consume less fat (especially extremely saturated fats) and cholesterol (fatty red meat, whole milk, cheese made with whole milk, eggs, dishes made with cream, high-fat desserts, and whole milk cheese) and more fat (from oily fish, walnuts, and olives). Whole grains, legumes, and fruits all contribute a significant amount of fibre.
3. Stop smoking
One of the main factors contributing to heart disease is smoking. Smoking harms the cardiovascular system, raises the risk of thrombosis, and decreases the calibre of the coronary arteries, which prevents the heart from pumping blood around the body. As a result, it is necessary to permanently avoid smoking and passive smoking (environments with smokers).
4. Limit alcohol
Consumption of alcohol in moderation (one to two glasses of red wine daily) has been shown to lower the risk of cardiovascular disease. Alcohol addiction, on the other hand, has been shown to be bad for health. A connection has been made between the onset of cardiovascular diseases and excessive alcohol consumption in several studies; As a result, it’s best to keep your consumption to one glass of red wine with meals at most.
5. Maintain a healthy weight
Numerous studies have shown that obesity predisposes to hypertension, coronary heart disease, and cerebrovascular accidents, exacerbates heart problems caused by overworking the heart. favors the development of type 2 diabetes in addition to other illnesses like lung diseases and osteoarthritis, both of which are impacted by the overload they are subjected to.
A body mass index (BMI) of 25 or higher is associated with approximately 40% of coronary heart disease cases. Because of this, it is indispensable for every individual, particularly those over the age of 20, to be aware of their BMI and to act accordingly.
6. Engage in enjoyable activities and reduce stress
A stressful life can have an effect on your heart. Because your heart beats faster and your blood pressure is higher during times of stress, you are more likely to have a heart attack. The heart needs more oxygen when this happens. Although stress can exacerbate cardiovascular disease, this does not necessarily mean that it causes it. It is essential to engage in enjoyable and calming activities like going for a walk or practicing yoga, and to achieve a work-life balance by creating areas where we can relax and unplug from our daily responsibilities.
7. Attend regular medical examinations
After 40 years, it is recommended to attend regular examinations. People with risk factors like smoking, high cholesterol, diabetes, hypertension, obesity, and a family history of heart disease should pay more attention to this and see a doctor.
When they have not yet been demonstrated, diseases related to cardiovascular risk (such as diabetes and hypertension) can be identified through a medical review and diagnosis.
8. Sleep enough
Getting enough sleep and rest will help you keep your heart healthy. No matter how old you are or your medical or family history, cardiovascular disease is more likely to strike if you don’t get enough sleep. Make going to bed a priority. Every night, try to get at least 7 to 8 hours of sleep.
9. Avoid sitting for extended periods
Sitting for an extended period has serious negative health effects. Try to get more active during the day. Choose to walk rather than drive very short distances, take short walks inside your office or home while on a call, take the stairs rather than the elevator, or take the stairs rather than the elevator.
10. Recognize small accomplishments
We understand how difficult it can be to alter one’s lifestyle, so make an effort to do so incrementally while acknowledging more substantial progress. It’s also important to spend quality time with people you care about; It’s good for your heart and emotional well-being.
The best cardiologists in Dubai, London, and All over the world suggest these points to their patients. To be able to begin treatment that helps you control your symptoms and diagnose tachycardia, you must see the best cardiologist in Dubai. Try to keep a detailed record of your pain, including a description of the symptoms, their duration, and what you believe triggered them, while you are seeing your cardiac specialist. Also, tell them about any prescriptions you have. You should go to the emergency room if you have trouble breathing, persistent chest pain for a few minutes, or feel like you might faint.