Heart health is a crucial element for every individual. Heart disease is a deadly condition for both men and women, but it does not have to be your fate. While we cannot change some risk factors (such as family history and age), there are steps we can take to prevent heart disease.Take steps to avoid heart disease: do not smoke, exercise regularly, and eat healthy foods.By adopting a healthy lifestyle starting today, you can avoid potential heart problems in the future. Here are five important rules you can start following right away for heart health:
1- Quit Smoking For Heart Health
Smoking or using other forms of tobacco is one of the most significant risk factors for the development of heart disease. Tobacco smoke contains more than 4,800 chemicals, most of which are harmful to the heart and blood vessels. These substances can damage the blood vessels, leading to their narrowing (atherosclerosis). Atherosclerosis can eventually cause a heart attack. Additionally, the nicotine in cigarette smoke narrows the blood vessels, increases heart rate, and raises blood pressure, making the heart work harder. The carbon monoxide in the smoke replaces some of the oxygen in the blood. To supply enough oxygen, the heart must work harder, and blood pressure increases.
Social smoking, like smoking with friends at a bar or restaurant, also increases the risk of heart disease. Women who smoke and take birth control pills have a higher risk of heart attack and stroke, especially if they are over 35 years old.
2- Be More Active
Regular and moderate physical activities can reduce the risk of deadly heart disease. The benefits increase when physical activity is combined with other healthy living habits, such as maintaining a normal weight. Physical activity (exercise, gym workouts) helps control your weight and can prevent conditions that may strain your heart (high blood pressure, high cholesterol, and diabetes). Physical activity also reduces stress, which is a factor in the development of heart disease.
It is generally recommended to engage in moderate-intensity physical activity (such as walking, jogging, climbing stairs, etc.) for 30 to 60 minutes on several days of the week. If you can’t manage that, don’t give up; shorter periods of exercise also provide benefits. Additionally, activities such as gardening, doing household chores, and taking the dog for a walk are also beneficial.
3- Follow a Heart-Healthy Diet
A heart-healthy diet is low in fat, cholesterol, and salt. It also includes plenty of fruits and vegetables, whole grains, low-fat dairy products, legumes, and fish. Limiting certain types of fats is important. Types of fats (saturated, unsaturated, monounsaturated, and trans fats) can raise cholesterol levels in the blood and increase the risk of coronary artery disease. Red meat, butter, cheese, milk, coconut oil, and palm oil contain high amounts of saturated fats. Trans fats are considered more harmful than saturated fats because they increase LDL (bad cholesterol) and lower HDL (good cholesterol). Foods containing trans fats include heavily fried fast foods, margarine, crackers, and bakery products.
Omega-3 fatty acids, a type of polyunsaturated fat, reduce the risk of heart attacks, protect against heart rhythm disorders, and lower blood pressure. Some fish are natural sources of omega-3 fats. However, pregnant women and women of childbearing age should limit their consumption of shark, swordfish, and mackerel because these fish contain mercury levels that can harm the developing child. Others can eat these fish. Omega-3 fats are also found in small amounts in flaxseed, walnuts, soybeans, and canola oil. Drinking alcohol in moderation (up to two drinks a day for men and one drink a day for women) can be protective for the heart. Exceeding these amounts can be harmful to health.
4- Maintain a Healthy Body Weight
Excess weight gain in adulthood is often more fat than muscle and can lead to heart disease. Body mass index (BMI) can determine if weight is healthy. A BMI over 25 is linked to higher blood fats, blood pressure, and risk of heart disease and stroke. However, BMI may not be accurate for muscular individuals. Waist circumference over 101.6 cm (40 inches) in men and 88.9 cm (35 inches) in women indicates excess weight. Losing about 10% of body weight can lower blood pressure, cholesterol, and diabetes risk.
Regular check-ups are important and should be done consistently.
5- Regular Check-ups
High blood pressure and high cholesterol can damage the heart and blood vessels. Regular monitoring of these conditions is beneficial.
Blood Pressure:
Regular blood pressure monitoring should start in childhood. Adults should have their blood pressure checked every two years. If blood pressure readings are not optimal or if there are other risk factors for heart disease, these checks should be more frequent. Optimal blood pressure should be less than 120/80 mmHg.
Cholesterol
Adults should have their cholesterol levels measured at least once every five years. Depending on the results, more frequent monitoring may be necessary. If there is a family history of heart disease, children should also have more frequent cholesterol checks.
It is possible to prevent heart disease by adopting a heart-healthy lifestyle.