Every year more than 17.1 million lives are claimed by the global burden of cardiovascular diseases, with 82% of deaths occurring in low and middle-income countries. This excessive numbers of death are particularly saddening, since through steps such as eating a healthy diet, regular physical activity, avoiding smoking or tobacco, etc can be followed to prevent heart diseases. By just following these bellow 8 steps the majority of deaths can be prevented.
Risk Factors for Heart Diseases
- High blood cholesterol
- High cholesterol levels in the blood
- Type 2 diabetes mellitus
- Smoking cigarettes and tobacco
- Being overweight or obese
- Being physically inactive
- Having a family history of heart diseases.
Live smoke-free: If you don’t smoke, don’t start. If you do smoke get help and quit. The cigarette smoking increases the risks of peripheral vascular disease, heart disease, lung disease and stroke. Cigarette smoking increases the blood pressure, heart attacks and decreases HDL (good cholesterol), damages the arteries and blood cells.
Monitor your blood pressure: High blood pressure or hypertension could be one of the reasons for heart diseases, and it is known as a silent killer, without showing any symptoms. Measuring blood pressures at home will give you accurate results than checking it at your workplace or near a physician reflects. It is good to investment a cuff meter, make control and reach your goal. Keep your number between 120/80 mm/Hg.
Maintain a healthy weight: Work to maintain a healthy weight. Target a body mass index (BMI) of less than 25. Making few changes in diet and exercising regularly can help you to maintain healthy body weight. Your aim should be not then 1-2 pounds a week.
Watch your cholesterol levels: work with your doctor on a treatment plan to manage your cholesterol levels. Strive for total cholesterol less than 200 mg/dl. Take medicines, if you are having high cholesterol levels, follow your doctor’s instructions carefully. Clarify all your doubts and understand your health condition.
Control your blood sugar: Check the treatment of diabetes and manage your diabetes. Aim for a fasting blood glucose less than 100 mg/dl. Check your HbA1c, it measures the average blood of last 120 days, gets it checked at least twice a year. The healthy recommended level of HbA1c is less than 7.
Get active: Many doctors and surgeons recommend adults engage in moderate-intensity exercise for 2 hours and 30 minutes every day. Log at least 150 minutes of moderate intensity activity like brisk walking or any other vigorous intensity activity.
Eat a Heart Healthy Diet: Eat a healthy diet, low in sodium and trans fats and high in fresh fruits and vegetables. Choosing healthy meals options and snacks can help you to avoid heart compilations and heart diseases. Make a habit of eating at least two seasonal fruits and many vegetables a day.
Things to Limit or Avoid: If you have a habit of having alcohol, quit or limit the quantity, too much alcohol can cause high blood pressure. You should reduce the foods which are rich in saturated fats and cholesterol like egg yolk, fatty meat, meat liver, butter chicken, milk fat (including butter, cheese, ice-cream, full cream milk, etc), hidden fats like baked biscuits, pastries, cookies, etc.
Be in charge for your health, the good way of preventing heart disease by understanding the risks and treating them the earliest. Ignoring might be small things for you but it is one of the greatest risks. First and foremost you need to take care of your health, follow all these above steps and prevent heart diseases.