According to statistics, heart disease is one of the leading causes of death in the UK and many countries across the globe. Many risk factors lead to heart diseases, including high blood pressure, high cholesterol, tobacco smoking and diabetes. Although some people are genetically predisposed to heart conditions, developing the disease is not inevitable.
The symptoms of heart disease may include chest pain, nausea, body pains, shortness of breath, feeling faint. Though these are some of the main symptoms of heart disease, they may vary from one person to another. Some people may not present any symptoms before heart disease is diagnosed.
There are different ways to prevent or reduce your risk of developing heart disease. Many preventive measures ensure that your heart is in good shape by lowering blood pressure and cholesterol levels. We would always recommend you to speak to your doctor if you have any health issues however, here are five recommendations to help you potentially prevent heart disease.
Eat healthily
Eating a healthy diet is crucial for providing your body with all the necessary nutrients. For instance, a healthy diet has high fibre content and must be low in fat. Incorporate lots of vegetables and fresh fruits into your daily diet. As part of your goal to create a healthy diet, you need to reduce your salt intake, as too much salt can increase your blood pressure.
You also want to stay away from food with saturated fats to prevent your cholesterol levels from increasing. Foods with safe unsaturated fat include nuts, seeds, fish and avocados. Also, you need to avoid sugar as much as you can.
Watch your weight
People who are overweight are at a higher risk of heart diseases than people with regular weight. Many adults who are obese may develop other health conditions related to heart diseases such as diabetes and stroke. But if you lose some weight, you can begin to make necessary changes to your health. It is crucial to note that your approach to weight loss does not need to be drastic. Losing a few pounds every month can do the trick. Create a plan to help you healthily lose weight or consider seeing a nutritionist and a PT to help you lose weight.
Regular exercise
You cannot overemphasise the importance of exercise in having a healthy heart. Doing 75 minutes of exercise or vigorous physical activity weekly is a great place to start. Keeping fit ensures that your heart is always in good condition by helping you to reduce blood pressure, weight loss, fat burning, and eliminating stress. Exercising becomes very enjoyable if you make it a part of your daily routine.
Quit smoking
Smoking is an unhealthy and dangerous habit that is a leading cause of lung cancer and heart disease. Smoking causes atherosclerosis, a heart condition that involves the hardening and narrowing of the arteries. Smoking is also responsible for many cases of coronary thrombosis in individuals below the age of 50. By quitting smoking, you will have reduced your risk of heart disease. Though quitting smoking can be difficult, there are many ways to help you stop. First, you need to have a positive attitude, then secondly, make lifestyle changes such as making non-smoker friends, stopping alcohol consumption and getting help from a support group or a professional can help you in this path too.
Get enough sleep
No matter how busy you may be, never deprive yourself of a good night's rest. A lack of sleep is associated with many risk factors of heart disease, including heart failure, high blood pressure, and stroke. So getting enough sleep is an effective way of preventing heart disease.
