Heart issue is one of the leading causes of death. According to the survey, 1.3 million cardiovascular deaths in India in 2019 due to heart disorder. One cannot control heart risk, but taking care at the right time can lower your risk of heart disease.
What Are The Risk Factors That I Cannot Change?
Age: Age matters when you are above 50 years. Chances are more of a heart attack.
Gender: Sometimes, gender also affects heart problems. Diabetes, blood pressure and heart attack risk are found more in women in comparison to men.
Family History: If your close family member had heart disease at an early age, you have a high risk.
What Can You Do To Lower The Risk Of Heart Disease?
Fortunately, there are many things you can reduce the chances of getting a heart attack.
Control Your Blood Pressure
High blood pressure is a significant risk factor of a heart attack. It is essential to get your blood pressure checked regularly. Once a year, a check-up is necessary for most adults, and more often if you have high blood pressure. Change your lifestyle to prevent or control high blood pressure.
A high level of cholesterol is also a significant factor in a heart attack. You should keep your cholesterol and triglyceride levels in control. High levels of cholesterol clog your arteries also raise the risk of coronary artery disease and heart attack. Take the medicines and avoid oily and junk food may help you to lower down the cholesterol.
Having obesity or overweight can increase your risk of heart disease. They are linked to other heart disease risk factors, including high bp, cholesterol and triglyceride levels, or diabetes. Controlling your weight can lower these risks. Have a healthy diet, limit saturated fats, foods high in sodium; eat fresh fruit, vegetables, whole grains. Exercise has many benefits to do it regularly. It helps in lower weight, lower bp, lower cholesterol, and lower your heart risk.
Stop eating junk food, oily, and too much spicy food. Spouses and leafy vegetables help you to stay fit and healthy. Include fresh and seasonal fruits in your diet chart. Make a regular time for having a meal and cut out sugar from your food.
“Exercise not only changes your body. It changes your mind, your attitude, and your mood.” There are lots of benefits of the exercise, but one of them is a healthy body. If you have maintained a healthy weight, it can help you low down cholesterol and blood pressure, which makes you fit and happy. So, chances of heart attack are nominal. It increases your strength, and regular exercise may motivate you for healthy eating habits too.
It’s okay if you are not consuming alcohol every day, but if you are drinking too much or occasionally, you should lower down the habit. Alcohol helps raise blood pressure, make you angry, mood swings, and more chances of heart diseases.
Smoking increases blood circulation and damages your heart as Carbon monoxide generates from the smoke and nicotine put a strain on the heart; they also improve blood clots. There are also various dangerous chemicals in it which damages the lining of your coronary arteries and leading to furring of the arteries. In a survey, we found that smoking doubles heart risks.
Stress is linked to heart disease and can raise your blood pressure. Extreme stress can lead to a heart attack. When you are stressed, you like overeating, drinking, and smoking, which are not good for your heart. To release stress, do some exercise, listen to music, go for a walk-in calm place or garden, focus on work or chores you like to do, and meditation.
You must be thinking, what’s the connection of diabetes with heart disease?
Because over time, high blood sugar can damage your blood vessels and the nerves that control your heart and blood vessels. So, it is essential to get tested for diabetes, and if you have diabetes, you already keep it under control.
So, what if we cannot stop a heart attack, we surely can save our lives through healthy habits. Have enough sleep, don’t let raise your blood pressure, do meditation, and keep yourself always happy. Contact your healthcare provider if you feel uneasy or pressure on the heart.
Leave worries behind and live your life. The heart disease will not come to you.