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How to keep heart healthy

How to keep heart healthy to prevent heart disease

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Heart disease is the leading cause of death and disability for both men and women. There are so many things that can raise the risk of heart disease. They are marked as risk factors. Many of them you are not able to control, but there are many that you can control by maintaining a healthy lifestyle. Learning about the risk factors can lower your risk of heart disease. So how to Keep your heart healthy? It is quite simple: Get exercise. Eat right. Stress less. Watch your weight and don’t smoke.

Are you at risk for heart disease?

Everyone is at risk for heart disease but you are at higher risk if you have the following health conditions:

  • High blood pressure
  • High blood cholesterol
  • Smoking habit
  • Are overweight or obese
  • Don’t get enough physical activity
  • Don’t eat a healthy diet
  • Have Diabetes and prediabetes
  • Uncontrolled stress and anger

Your age and family history also affect your risk for heart disease. These types of risk factors can’t be controlled.

  • If you are a woman over age 55
  • If you are a man over age 45
  • Having a family history of early heart disease
  • If you have a history of preeclampsia during pregnancy
  • Early menopause for women

If you’ve had the conditions, please take extra care to control other heart disease risk factors.

How to keep the heart healthy:

1. Eat healthy fats, not trans fats:

We need fats daily in our diet, including saturated and polyunsaturated and unsaturated fats. But one kind of fat called trans fat known to increase the risk of heart disease or having a stroke over a lifetime. Trans fats can clog the arteries and also raise bad cholesterol levels (LDL) and lowering good cholesterol levels (HDL). Trans fats are industry-produced fats often used in packaged baked goods, snack foods, margarine, and fried fast foods to add flavor and texture. They also used to deep-fry foods because oils with trans fats can be used many times in commercial fryers.

foods that contain trans fats including fried foods like doughnuts, cakes, pie crusts, biscuits, frozen pizza, cookies, crackers, and stick margarine and other spreads. You can determine the quantity of trans fat in a particular packaged food by looking at the nutrition facts panel or by reading ingredient lists or the ingredients referred to as “partially hydrogenated oils.”

Fats are safe – 1. Olive oil, Canola oil, Vegetable and nut oils, Nuts, seeds, Avocados.

Choose leaner cuts of meat and lower fat dairy products like 1% fat milk over full-fat (or whole) milk.

2. Practice good dental hygiene:

Your dental health is a good indication of overall health including your heart. Some research shows that the bacteria that cause gum disease can also raise the risk of heart disease by moving into the bloodstream and cause an elevation in C-reactive protein, a marker for inflammation in the blood vessels. These changes may increase the risk of heart disease and stroke. Floss and brush your teeth daily to ward off gum disease.

How to keep heart healthy-stop smoking

3. Stop smoking completely and avoid secondhand smoking:

How to keep your heart healthy? There are so many steps that you can take to protect your health and blood vessels but quitting tobacco is one of the best. Smoking is one of the top controllable risk factors for heart disease according to the American Heart Association (AHA), National Heart, Lung, and Blood Institute (NHLBI), and Centers for Disease Control and Prevention (CDC).

According to the American Heart Association, smoking leads to about 34,000 premature heart disease deaths and 7,300 lung cancer deaths each year. Nonsmoker, who have high blood pressure or high blood cholesterol are at the greater risk of heart disease when they’re exposed to secondhand smoke. The chemicals emitted from tobacco smoke promote the development of plaque buildup in the arteries. Tobacco is also linked to early menopause, infertility, and pregnancy complications too.

4. Don’t sit for too long:

Recent research has shown that staying seated for more than 30 minutes is dangerous for your health no matter how much exercise you do another time. This is really a bad news for the people who sit at sedentary jobs all day or who used to seat for no reason like chatting, internet browsing, watching tv. You should walk through the room or office or backyard of your house after every 30 minutes.

A study that included nearly 800,000 people, researchers found that in those who seated the most for more than half an hour, there was an associated 147 percent increase in cardiovascular diseases and a 90 percent increase in death caused by these events. Not only that sitting for a long time increases your risk of deep vein thrombosis (a blood clot).

5. Focus on the middle of the body:

Focus on your belly fat to keep heart healthy. A Journal of the American College of Cardiology has linked excess belly fat to higher blood pressure and unhealthy blood lipid levels. Too much belly fat can affect your health in a way that other fat doesn’t. Some of your fat is right under your skin or deeper inside, around your heart, lungs, liver, and other organs.

If you’re carrying extra fat around your middle, it’s time to get rid of those fats. They are directly linked with high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer. Eating a healthy and balanced diet and exercising more can reduce belly fat.

How to keep heart healthy

6. Cut down on salt:

To maintain healthy blood pressure to keep heart healthy, avoid using salt at the table and also avoid excess salt to your cooking. Once you get used to the taste of food with less salt, you can cut it out completely over the time.

7. Schedule Checkups:

Regular checkups for blood pressure, blood sugar, triglycerides, and cholesterol level, as well as physical exams, are important to keep heart healthy. Two conditions that can lead to a serious heart attack and they are high blood pressure and high cholesterol. They are “silent killers” and you won’t know you have them unless you get tested. Consult with your doctor how often you need a heart checkup. Learn the optimal levels for your sex and age group.

 

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