Published By Blog Breed
Globally, cardiovascular diseases continue to be the leading cause of death. In the US, nearly 31 million citizens are currently living with heart disease, and about 650,000 lose their lives to the condition annually. Fortunately, it is not all gloom and despair. You can keep your heart healthy by subscribing to some fundamental lifestyle changes. If you want to do away with cardiovascular diseases in the long run, consider the following suggestions:
Get Physically Active
As with any other muscle in your body, your heart needs physical activity to stay healthy. When you do not put enough energy into burning calories, your body will store them instead. Excessive fat is associated with increased levels of heart-damaging lipids triglycerides and low-density lipoprotein; both of them are detrimental to cardiovascular health. That is why regular physical activity is a must.
A brisk walk is a great way to kickstart your fitness regimen. It raises heart rate and exertion without the stress on joints that comes with other forms of exercise. Your walking options are unlimited. You may go for a stroll with a friend while listening to music or a podcast.
Because of its adaptability, walking is an activity that virtually everyone can incorporate into their routine. Exercise for at least 150 minutes every week. That is almost half an hour, five days a week. If you are just getting started, you can work your way up gradually.
It may be helpful to keep a log of your activities so that you can monitor how far you have come. To keep track of how much they walk each day, many people enjoy carrying a pedometer in their pocket. This will help you to keep an eye on your fitness goals and stay motivated.
Consume Salt In Moderation
High blood pressure is a common health problem among those who consume too much salt. Under 120/80 is considered normal blood pressure. Sodium causes blood vessels to become rigid and narrow, which forces the heart to pump harder and quicker to deliver oxygen to the body’s working muscles, leading to higher blood pressure.
This increases the probability of suffering from a stroke. According to medical experts, adults should consume no more than 5 grams of salt per day. Processed meats and fast foods are notorious for their excessive salt content. Before consuming, you should discover the amount of salt in these foods by reading the labels on the packaging.
Cut Back On Saturated Fats
Saturated fats cause atherosclerosis, which narrows and eventually blocks blood arteries. Foods derived from animals, such as meat, pig, poultry, eggs, and full-fat dairy products are major sources of saturated fats. Saturated fats are sometimes referred to as “solid fats” due to their tendency to stay solid at room temperature. When you are cooking, it is essential to utilize only a small amount of saturated fats.
Ideally, you should aim for a diet where saturated fat makes up between 5%-6% of your total calories. For a better understanding, let’s say you require around 2,000 calories daily. In that case, you should not get more than 120 of them from saturated fat. This amounts to around 13 grams of saturated fat daily.
Minimize Drinking Alcohol
Red wine gets a lot of credit for being healthy for your ticker, but alcohol is actually toxic to the cardiovascular system. Various studies have shown a strong correlation between excessive alcohol use and high blood pressure. In the long run, it strains the heart muscle and can develop into cardiovascular disease (CVD), which in turn raises the chances of having a heart attack or stroke. To stay away from the potential negative health effects of alcohol consumption on your heart, you should stick to the weekly consumption of 14 units.
Do Not Skimp On Quality Sleep
Those who do not get enough shut-eye are more likely to be overweight, hypertensive, and at risk for a heart attack or stroke. On average, an adult needs seven or more hours of sleep per night. So getting enough sleep should be your top priority. You should create a routine for your sleep and commit to following it by getting up and going to bed at the same times every day. To facilitate restful sleep, ensure a dark, quiet environment in your bedroom.
Feeling exhausted during the day despite getting adequate sleep may be a sign of obstructive sleep apnea. It is a condition that advances the risk of cardiovascular disease. Snoring excessively, brief interruptions in breathing, and waking up gasping for air are all tell-tale symptoms of obstructive sleep apnea. If you suffer from obstructive sleep apnea, you may be prescribed weight loss surgery or a CPAP machine to use at night to keep your airway open.
Keep Your Weight In Check
Being overweight, particularly around the midsection, could deteriorate your heart health big time. It is because excess weight is a major contributing factor in the development of conditions such as high blood pressure and high cholesterol. The BMI takes into account a person’s height and weight to establish whether they are overweight or not. If your BMI is 25 or more, you are considered overweight. The waist circumference can also be used as a good indicator of abdominal adiposity. If your waistline is 35 inches or more, you have an increased risk of developing heart disease.
Fortunately, you may take concrete actions to shed excess pounds and diminish your risks of falling prey to cardiovascular disease. If you are overweight and have a family history of heart disease, you should prioritize getting regular exercise and eating a healthy, balanced diet. Get in touch with your doctor to design a diet and fitness program tailored to your specific needs and goals.
Although heredity plays a part in the development of cardiovascular disease, the majority of risk factors can be avoided by making heart-healthy decisions. Taking preventative measures covered in this article can help lower your risk of heart disease, as well as a host of other illnesses and malignancies. To keep your heart healthy and beating for as long as possible, start infusing these measures into your lifestyle right away.