If you’re like most Americans, the idea of heart disease creeps into your subconscious mind. For a good reason too.
After all, heart disease causes most deaths for both men and women in the United States, regardless of race or ethnicity. One American dies from cardiovascular disease every 36 seconds.
Coronary artery disease, commonly known as heart disease, is the most common type of heart disease in the U. S.The condition results from plaque build-up in the arteries, and symptoms include chest pain, shortness of breath, and other signs.
Even though heart disease is a prevalent cause of mortality in the U.S., there are several steps you can use to stay healthy. Some simple changes can significantly reduce your chances of developing heart disease.
Cardiovascular disease continues to be a significant cause of death worldwide, but it can be prevented and even treated if caught early. If you’re at risk for heart problems, take control of your health by making healthy choices:
1. Eat healthily
Eat a healthy diet. In a nutritious diet, you avoid saturated and trans fat, which clogs your arteries. The American Heart Association recommends getting no more than 5% of your daily calories from saturated fat. That’s not less than 120 grams of saturated fat a day if you follow a 2,000-calorie diet. Even worse are trans fats – try to avoid them altogether.
A healthy diet also contains low levels of sodium. According to the American Heart Association, the ideal daily limit for most adults is 1,500 milligrams per day. It is still possible to reduce blood pressure and improve heart health by cutting back 1,000 mg a day.
Low-fat dairy products are suitable for your heart because they contain calcium and other nutrients that help keep arteries clear. Stick to 1 cup (8 ounces) of fat-free milk or low-fat yogurt daily — milk is high in protein, while yogurt contains probiotics that may improve digestion and reduce inflammation in the body.
2. Get Active
Obese people are more likely than others to develop heart disease and stroke. Cardiovascular diseases are the number one killer of men and women in the United States.
Get active to prevent heart disease. Try walking, jogging, swimming, or biking to keep your heart healthy. Exercising vigorously on most days of the week is advisable.
3. Quit Smoking and Avoid Secondhand Smoke
Quitting smoking is one of the best things you can do for your heart. The longer you have smoked, and the more you have smoked, the more damage smoking has done to your heart, and the greater the benefit you’ll see by quitting.
Ensure to watch out for secondhand smoke at your workplace or in social situations. Even if you don’t smoke regularly, you could still have some toxins in your body from secondhand smoke. If these toxins accumulate in your body, they could seriously damage your heart.
4. Control Your Cholesterol and Blood Pressure
Cholesterol resides in the blood and is produced by the liver. High cholesterol levels in the blood increase your risk of coronary heart disease (CHD) by clogging your heart’s arteries.
To control it, avoid foods high in saturated fats like butter, ghee, oil, cakes and pastries, fried foods and junk foods, etc.
Eating oatmeal, fruits, vegetables, and whole grains lowers cholesterol levels effectively. It is also advisable to exercise regularly. As you exercise regularly, oxygen-rich blood flows through your body, keeping it healthy.
Exercises also help control weight and reduce fat content in your diet hence preventing high cholesterol levels in the blood.
5. Drink Alcohol in Moderation
A modest amount of alcohol can benefit your health, but it’s important to remember that alcohol is a drug.
Consuming over one drink a day for women and two drinks a day for men is associated with a higher risk of developing high blood pressure, diabetes, and other heat-related illnesses.
Alcohol can also interfere with the effectiveness of some medications.
6. Manage Stress
Stress causes the body to respond in many ways. It can raise your blood pressure, increase your heart rate and make you feel anxious. It can also cause you to overeat or eat unhealthy foods.
Trying to reduce stress with exercise, meditation, yoga, or other relaxing activities can help keep your heart healthy.
Stress isn’t just about work and money. The emotional strain from a breakup or divorce or from caring for someone who is ill or elderly affects your heart health as well.
Endeavour to maintain a healthy social life. Talk to someone you trust about your feelings. If you do not, you may have difficulty interacting with other people.
If you’re trying to deal with an alcohol abuse problem, get help from a mental health professional.
Keeping your heart healthy is essential. If it goes wrong, it can affect your entire health. So, it is crucial to take good care of your heart. Follow these tips to keep your heart and heart health in good shape.