Partner Article

Tips to reduce your risk of heart disease

Heart disease has been recognized as the number 1 killer of both men and women in the USA. Heart disease is the result of the narrowing down of the arteries that carry blood, oxygen, and nutrients to the heart. Cholesterol rich fatty deposits build on the inside of the arterial walls, impeding the flow of the oxygenated blood to the heart.

The major risk factors for heart disease include smoking, high blood pressure, high cholesterol, diabetes, obesity, poor nutrition, and sedentary lifestyle. Given below are top 8 tips to reduce your risk of heart disease.

Quit smoking- Cigarette smoking is the leading cause of cardiovascular diseases. Those who smoke are twice as likely to have a heart attack compared to non-smokers.

Keep your cholesterol level in control- You are at an increased risk of getting heart disease if your total cholesterol level is more than 200, HDL is below 40, LDL is more than 160, and triglycerides are over 150. Eating a diet low in saturated fats, refined sugars, and cholesterol would help keep your cholesterol level under control.

Maintain healthy body weight- Obesity is an important risk factor for cardiovascular diseases in women. Reducing weight would lower your blood pressure and also help manage your diabetes.

Reduce blood pressure- High blood pressure is another important cause of heart disease. If you avoid tran’s fats, eat less saturated fats, consume alcohol in moderation and take more of fiber, you would be able to manage your blood pressure level successfully.

Take a heart healthy diet- Foods that are low in fat and rich in fiber are good for your heart. You must include fresh fruits, green vegetables, whole grains, nuts, beans, legumes, and plant-based foods in your diet. You can consume fish, meat, and poultry, but opt for lean ones and keep the portions small. Reduce your intake of sugar and salt and eat 5-6 small meals than eating 2-3 heavy meals.

Exercise- If you don’t exercise, you are more likely to die from heart attack than those who exercise and stay active. Walking, jogging, running, swimming, and even simple activities at home like gardening and taking the stairs instead of an elevator can keep your heart healthy.

Manage diabetes- A lot of people who have diabetes don’t know about it. Diabetes increases the chances of heart disease. Visit your health care provider to learn how you can manage diabetes.

Don’t take too much stress- Stress is not good for your heart. Try to keep yourself calm and relaxed. Reading, listening to music, talking to your friends or partners, meditation, and yoga are some of the means to reduce your stress and tensions.

If someone at work or at home gets heart attack, make sure you know what to do. Complete American Heart Association CPR training to arm you with the knowledge needed to save the life of a person having a heart attack.

This was posted in Bdaily's Members' News section by Joe Anderson .