Prevent Yourself from Heart Diseases
10 Tips to Prevent Yourself from Heart Diseases
10.
sleep
Research shows that appropriate sleep is good
for your overall health especially for your heart. A good night sleep will keep
you calm,fresh and ready for next day. Getting enough sleep might just save
your heart. Optimal sleep duration is six to eight hours and having sleep less
than six hours will increase the risk of heart attack. Not sleeping enough will
cause the release of hormones,increase your heart rate and blood pressure that
might be dangerous for your heart,if happens chronically. So get adequate
amount of good sleep and prevent
yourself from heart problems.
9.
Stress management
Easy going,calm,tension free life style
decreases the risk of many heart diseases by preventing excessive stress
hormones. Daily scheduled routine and organized way of dealing of professional
and non professional attitudes help in a safe cardiac life. So,learn to manage
your stress,avoid anger and frustration,communicate your feelings,keep in touch
with your family and friends. Anger ,frustration and poor social support may
add to heart diseases risk. Practice forgiveness and move forward in life. Life
is short ,live it fully , avoid tension and live a healthy life with a healthy
heart.
8.
Meditation
Prayers,yoga,gymnastic and relaxation
techniques are all helpful in preventing
heart diseases. Studies prove offering prayers five times a day maintains cardiac
rhythm and electric discharges. Relaxation techniques like deep breathing
exercises are also very important. These have positive effects on heart and
also lowers blood pressure and helps in saving heart.
7.
Reduce your blood sugar
High blood sugar level or diabetes is a major
risk factor of the heart diseases. So control your sugar level,if you have
diabetes the risk of having heart diseases is twice than them who don’t have,it
causes heart diseases in people below the age of thirty. High blood glucose
level is very dangerous for health it will damage blood vessels and nerves and
it will lead to many other complications such as heart disease and stroke. So
do your best to maintain your blood sugar level normal,healthy lifestyle and
healthy diet play an important role also strictly follow the treatment plan of your doctor if
you have diabetes and prevent yourself from major complications of heart
diseases.
6.
Control your cholesterol
Balance lipid levels like cholesterol by
appropriate use of cardioprotective lipids and avoiding cardio lethal lipids.
So you should know your cholesterol level in order to prevent yourself from
heart diseases. High levels of low density lipid which is known as bad
cholesterol increases the risk of heart diseases,high levels of high density
lipid which is known as good cholesterol protect against heart diseases and
high levels of total cholesterol also increases the risk of your heart
diseases. LDL is the main source of artery-clogging plaque. HDL actually works
to clear cholesterol from the blood. Cholesterol levels can be improved with
exercise, good treatment and a healthy diet low in saturated fats and alcohol.
Medication can also work in controlling your cholesterol level.
5.
Manage your blood pressure
Lower your blood pressure as high blood
pressure which is known as the hypertension is the silent killer and increases
the risk of heart attack and many heart diseases. Hypertension doubles the risk
of heart diseases. If you are the patient of Hypertension, one thing you should
keep in mind that your heart will face problem to pump the blood easily . High
blood pressure can damage your heart in a number of ways it may cause the
formation of fatty plaque in the arteries and makes your arteries stiffer and
less flexible and making blood flow difficult through them. Try to maintain
normal blood pressure,to lower blood pressure,try to have heart-healthy
diet,avoid extra salt or sodium intake and engage in regular physical activity.
Your doctor’s medication may also help for better treatment .
4.
Avoid smoking
If you don’t smoke its good but if you smoke
quit smoking as soon as possible. Try your best to avoid smoking as smoking is
injurious to health,it has many adverse effects on almost every organ of the
body especially the heart. Smoking is the major risk factor for many heart
diseases. People who smoke have a two to four times higher risk of having heart
disease. The nicotine present in cigratte smoke damage the cells lining of the
coronary artery as well as of other vessels. You should Consult your
doctor,your friends or your family members to develop a plan to quit smoking
its very hard but the benefit is yours and a best tip to prevent heart
diseases.
3.
Obesity
Obesity is very much dangerous for body, it is
the cause of many diseases and one of the leading cause of heart diseases. For
a healthy heart and a healthy life you should maintain appropriate and ideal
body weight. Exercise and healthy diet play an important role in reducing your
weight or you may also consult your doctor or dietitian to gain a healthy
weight. Being obese or overweight increases the risk of heart diseases but this
risk is decreased by reducing weight.The optimal weight for preventing heart
diseases. A body mass index of 22.6 for
men and 21.1 for women is
suitable. A body mass index of less than 25 indicates a healthy weight. A body mass index of less than 18.5 is considered
underweight. A body mass index between 25 and 29.9 is considered overweight and a body mass index
of 30 or higher indicates
obesity. So adopt healthy weight for healthy life and save your heart.
2.
Exercise
Exercise plays a major role in preventing
heart diseases as a sedentary lifestyle is one of the top risk factors for
heart disease and this risk factor can be reduced by regular exercise. Brisk
walk five times a week for at least twenty minutes in which your
heart rate is doubled than your normal heart rate will keep your heart fit and
you will feel healthy. Exercise not only strengthen your heart and cardiovascular
system but also lowers blood pressure,reduce body weight,increase
insulin sensitivity and improves cholesterol levels.
Exercise makes your mind active and a healthy and active mind makes your body
and heart active and happy.
Diet plays an important role in your health
and should be properly maintained to prevent many heart diseases. So you should
change your eating habits,it is difficult to some extend but not impossible.You
should add adequate amount of water in your diet,eat fiber rich foods,avoid high
calorie and low nutrient foods like baked goods,chips,fast food and many
more,as these foods lead to obesity a major risk factor for heart diseases.
Vegetables,legumes,whole grains and fruits should be included in your diet,this
type of diet will help you to live healthy and longer.Fruits and vegetables are
rich in many essential nutrients including vitamins C and E and carotenoids .
Extra salt intake should also be avoided,stop mixing salt in flour especially
if the family history is positive. As we know that ” prevention is better then cure ” so treat yourself for happy
and healthy life keep these tips in your mind and work on it.
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