It might seem like a lot, but keeping your heart healthy is easier than you think. All it takes are some lifestyle changes and being conscious about what you eat, drink and do to take care of your body.
It’s important to remember that cardiovascular disease is most commonly caused by atherosclerosis, a disease where plaque builds up inside the arteries.
And while you might not be able to reduce your risk of developing atherosclerosis, a heart-healthy lifestyle can improve someone who already suffers from cardiovascular disease.
Every day, about 1,000 people die from cardiovascular disease. In fact, according to the reports, heart disease and stroke cause one in every three deaths in many countries.
There are plenty of medications that can help keep your heart healthy and lower your chances of a cardiovascular event occurring, but they’re most effective when a person is already under medical care.
It doesn’t mean that you have to live in stress, but it does mean some changes are in order. We’re talking about small changes that can have a big impact on your lifestyle and overall health.
A heart-healthy diet is important for everyone. But if you already suffer from heart disease or stroke, the following tips will help you improve your heart health. Here are 8 things to prevent heart disease and strokes:
1. Exercise Consistently
If you already have cardiovascular disease, it’s important to exercise regularly. According to the studies made, regular physical activity will help strengthen the heart muscle, improve blood flow, lower blood pressure, improve cholesterol levels, control weight, keep blood sugar levels normal and lower the risk of diabetes.
You can do the exercise indoors as well by setting the ducted air conditioning Sydney temperature, specifically in summers.
2. Lose Weight
Losing weight is another thing that can help prevent future cardiovascular events. According to the claimed investigations, if you are overweight or obese, even a small weight loss (10 percent of your body weight) can decrease your heart disease risk.
3. Quit Smoking
It might be one of the hardest things, but it’s also very important for cardiovascular disease patients to quit smoking. Smokers even those who have survived a heart attack are more likely to die prematurely than non-smokers and there is no safe level of exposure to tobacco smoke.
4. Reduce Stress
Everyone has a lot on their plates. But if you have a history of cardiovascular disease, you should make it a priority to reduce your stress levels. Because stress can affect blood pressure and heart rate, it changes the way the body responds to daily activities.
5. Limit Alcohol
If you already have cardiovascular disease, you should try and limit your alcohol intake. The Mayo Clinic lists a daily limit of one to two drinks for men and no more than one drink per day for women and people over the age of 65.
6. Eat A Heart-Healthy Diet
Anyone can eat a heart-healthy diet, but it’s especially important if you already suffer from cardiovascular disease. People with heart disease or stroke are at greater risk for other cardiovascular problems. That’s why it’s important to have a diet rich in fruits, vegetables, whole grains, low-fat dairy products, and lean protein.
7. Get Enough Sleep
According to various institute studies, most adults need seven to eight hours of sleep a night. But if you already have cardiovascular disease, it’s recommended that you sleep even more at least seven to eight hours per night for adults over 50 years of age. Make your room dark and set the temperature of air conditioning Sydney perfectly.
8. Stop Drinking Sugary Drinks
While limiting alcohol is important, another thing you can do is stop drinking sugary drinks. According to research conducted by the health centers, sugary drinks can increase blood sugar, heart rate and decrease insulin sensitivity.
How important are lifestyle changes?
People who exercise strenuously for a brief period of time may seem to be healthier than people who rarely work out, but new research shows that they might not stay that way. Being physically fit means you will remain active every day.
If researches are to be believed, just doing 150 minutes of moderate physical activity can help in lowering the blood pressure, cholesterol and keep the body weight in control too. The routine activity will give you a healthy approach.
If you are a beginner, you can start with a moderate level of activities. Start with slow and increase the pace with time. There are many health benefits that you can get from physical activities.
According to studies, the risk of death is reduced for people who are continuously involved in fitness or activity. Your aim should be for attaining a healthy weight and reduce obesity if anyone has.