Despite related deaths falling faster than those of other diseases, one of the world’s biggest killers is still circulatory and heart disease. Information in life is so important. So take the time to learn your health history as well as your family’s health history, such as any hereditary diseases that might run in your family, so you can start taking measures to prevent or stall them. You should monitor your blood pressure at home. Your doctor can show you how to use a self-measured blood pressure monitor (SMBP) and they are safe and easy to use. Always follow your doctor’s instructions very carefully if you take medicine to treat diabetes, high blood pressure, or high cholesterol. Ask questions each time you don’t understand something. Talk to your pharmacist, nurse or doctor before you try to stop taking your medicine.
You lower your risk for heart disease when healthy behaviors are chosen by you, and can also prevent other serious conditions like some forms of cancer and type 2 diabetes. Living a healthy lifestyle that includes a healthy diet is always a win-win.
Keep your heart in great shape by practicing the following:
Control your stress
People tend to drink more alcohol than moderately, do not exercise or only do little of it, and are more likely to smoke when they’re under a lot of stress. Heart problems are linked to all of this.
Keep down your weight
You have a higher than normal risk of type 2 diabetes, high cholesterol and high blood pressure when you weigh more than you should. You can lose excess pounds by getting more exercise, cutting back on alcohol and eating more vegetables and fruit while eating less saturated fat and sugar; and in the long term you can keep those pounds off if you stick to this regimen.
It has been shown scientifically that people who are very active are less likely to have a heart attack than those who aren’t. So that your risk of developing coronary heart disease can be lower, you should aim to get at least 150 minutes of moderate-intensity aerobic activity weekly. The 150 total minutes of exercise can be split up any way you like. For example, every lunchtime you can take a brisk 30-minute walk during your entire work week. It’s a plus if you can also do muscle-strengthening activities at least 2 days out of the week.
Consume less alcohol
Your heart can be affected by alcohol, causing damage to the heart muscle, abnormal heart rhythms and high blood pressure. But you just have to drink less of it and not necessarily give it up completely. Drink in moderation. The current guidelines for moderate alcohol drinking are all you have to stick to, which are three to four units a day for men and two to three for women. If you visit the Drinkaware Website you can find out more.
One of cardiovascular disease’s main causes is smoking, and, compared with those who have never smoked, a smoker’s risk of having a heart attack doubles. Not only does your blood pressure rise by smoking, but the amount of oxygen in your blood is reduced and the lining of your arteries is damaged. That’s too much to pay just to puff a little bit of hazardous smoke.
Opt for more fish
Oily fish such as fresh tuna, salmon, mackerel, sardines and pilchards, are rich in omega-3 fatty acids, which improve your cholesterol levels so they are believed to be particularly beneficial for your heart. Vegetarians can get their omega-3 fats from pumpkin seeds, canola and soya oil, flaxseed and flaxseed oil, walnuts, wheat germ and spinach.
Eat a lot of vegetables and fruits
Blood pressure can be lowered with potassium. At least five portions of vegetables and fruit should be eaten each day in order to increase the amount of your potassium intake. The nutrients in vegetables and fruit also help keep your heart healthy, such as the fiber, minerals and vitamins in them. Vegetables and fruits that are rich in soluble fiber, such as mango, aubergine, sweet potato, citrus fruits and most pulses and beans, may also help lower your cholesterol. Be sure to also add whole grains to your diet, too.
Reduce saturated fat intake
Cholesterol levels are believed to increase when you eat too much saturated fat, which is found in dairy fats, fatty meats, margarine, ghee, butter and processed foods such as cakes, pastries and pies. So instead of full-fat milk and dairy foods, switch to low-fat ones and semi-skimmed milk, and choose meats that are lean cuts. Stay away from frying and instead grill or steam your food.
Eat less sugar and sweets
Weight is gained when there’s too much sugar in your diet. This can lead to heart disease and diabetes, as well as a rise in your blood pressure. Instead of sweetened cakes and puddings, simply have yogurt with fresh fruit if you can’t give up sugar altogether because you always have a sweet tooth. To reduce calories, you should substitute sugary drinks with water.
Reduce your sodium intake
If your diet is high in salt, you very likely might have elevated blood pressure too – which increases your risk of suffering a stroke or from heart disease. The maximum daily intake of salt that is recommended is just 3g for children and 6g for adults (1g of sodium is the equivalent of 2.5g of salt). Reduce the amount you use in cooking and try not to use any salt at all at the table so you can cut down. Also, check how much salt you’re eating by reading all the food labels on processed foods; foods that are high in salt are foods with more than 0.6g sodium or 1.5g salt per 100g, which, wherever possible, must be avoided.
We truly care for you; you will be quite alright if you follow this foregoing advice from Southwest Physical Therapy. Believe us you – your heart will certainly appreciate it. Drop by our Brooklyn, NY, clinic or give us a call. We’re always here to help you with your health. You can arrange for your FREE consultation without obligation and can book your appointment for healing treatment with myofascial release therapy. Check out our website to know all about us and our specialty in myofascial release. We are the healing icing to a healthy life.