WORLD HEART DAY- STRATEGIES TO PREVENT HEART DISEASE

 

THE VOICE OF CHANDIGARH NEWS :

Heart disease is a leading cause of death, but it’s not inevitable. While you can’t change some risk factors — such as family history, sex or age — there are plenty of ways you can reduce your risk of heart disease.

Get started with these seven tips for boosting your heart health:

1. Don’t smoke or use tobacco

One of the best things you can do for your heart is to stop smoking or using smokeless tobacco. Even if you’re not a smoker, be sure to avoid secondhand smoke. Chemicals in tobacco can damage your heart and blood vessels.

2. Get moving: Aim for at least 30 to 60 minutes of activity daily

Regular, daily physical activity can lower your risk of heart disease. Physical activity helps you control your weight and reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and type 2 diabetes.

3. Eat a Heart-Healthy diet

A heart-healthy eating plan includes Vegetables and fruits, Beans or other legumes, Lean meats and fish, Low-fat or fat-free dairy foods, Whole grains, Healthy fats such as olive oil, Limit intake of Salt, Sugar, Processed carbohydrates, Alcohol and Saturated fat.

4. Maintain a healthy weight

Being overweight — especially around your middle — increases your risk of heart disease. Excess weight can lead to conditions that increase your chances of developing heart disease — including high blood pressure, high cholesterol and type 2 diabetes.

5. Get good quality sleep

A lack of sleep can do more than leave you yawning; it can harm your health. People who don’t get enough sleep have a higher risk of obesity, high blood pressure, heart attack, diabetes and depression.

6. Manage stress

Some people cope with stress in unhealthy ways — such as overeating, drinking or smoking. Finding alternative ways to manage stress — such as physical activity, relaxation exercises or meditation — can help improve your health.

7. Get regular health screenings

High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing for them, you probably won’t know whether you have these conditions. Regular screening of Blood Pressure, Cholesterol levels and Blood sugar levels can tell you what your numbers are and whether you need to take action or not.

If you have a condition such as high cholesterol, high blood pressure or diabetes, your doctor may prescribe medications and recommend lifestyle changes. Make sure to take your medications as your doctor prescribes and follow a healthy lifestyle plan.