tips on preventing heart disease
Cardiovascular disease is the largest non-infectious disease that causes death in almost all parts of the world. Applying a healthy lifestyle can greatly help prevent heart disease.
Here are 9 healthy habits that you must apply from today to maintain heart health. All these tips can still be done by people who already have heart disease.
What to do to prevent heart disease
Based on WHO data, cardiovascular disease claimed 17.7 million lives every year. From this total mortality rate, more than half were caused by coronary heart disease and stroke. Deaths caused by heart disease are expected to continue to increase to 23.3 million in the year 2030. This is how to prevent heart disease from now on.
1. Pay attention to symptoms that may arise
Not only for people who are at risk of heart disease, being aware of any changes in the body is basically obligatory for everyone to be on guard.
One easy way to do this is to write down the changes or sensations that occur every time you feel it. For example, difficulty in breathing, tightness when lying down or on the move, swelling of the feet and hands, and other symptoms. Tell the doctor if you feel these symptoms.
2. Exercise routine
Regular exercise can help improve cardiovascular fitness and parums reduce cholesterol and blood pressure, to maintain a healthy body weight. Exercise at least 30 minutes a day, at least 5 days a week. There is no limit to what types of exercise can and should be done to prevent heart disease. All sports are basically good. You can walk, jog, ride a bicycle, swim, yoga, or even boxing.
If you are not used to exercising, first check with your doctor to see if there are limitations on what you can and should not do.
Physical activity is not limited to sports. When you are in the office, schedule a short break to get up, move your legs and arms, and do a mild warm-up to pump your heart. Go to lunch to a faraway place on foot, not just just eating at the desk.
3. Tension check routine
Routinely checking blood pressure every day can prevent heart disease. In general, blood pressure can be considered normal when it shows a number below 120/80 mmHg. When the systolic number (top number) you are between 120-139, or if the diastolic number (bottom number) ranges from 80-89, this means you have "prehypertension".
Although this figure cannot be considered hypertension, it still remains above the normal rate. The higher the blood pressure value, the more you risk hypertension later. Hypertension itself makes you at risk for heart attacks and strokes.
Use hypertension medication prescribed by your doctor if your blood pressure is higher than it should be. Visit your doctor immediately if your blood pressure changes.
4. Limit cholesterol intake
The ideal way to maintain blood pressure is to control saturated fat intake and cholesterol is always within reasonable limits. If your LDL cholesterol level is more than 200 mg / dL, you should be careful. LDL bad cholesterol levels that are too high can cause heart problems. If you have had a heart attack, target your LDL to be 70 mg / dL or below.
Avoid or limit foods that can increase your blood cholesterol, such as fatty meats, sausages and burger meat, butter, cream, to cakes, biscuits, chocolate and candy. In essence, limit the salt, fat, and sugar you eat. Expand to eat fibrous foods and fish.
Sometimes diet and exercise alone are not enough to reduce cholesterol in some people. Doctors can prescribe cholesterol-lowering drugs such as statins for cases like this.
5. Drink plenty of water
Diligent drinking water can help maintain heart health.
If you have heart disease, you need to ask your doctor if you need to limit the amount of fluid you get every day. Keep in mind, not only how much you drink. Other sources of liquid also need to be taken into account, such as ice cream, agar, and soup.
If you need to limit fluid, weigh yourself every morning. Fast weight gain can be a sign that fluid builds up in your body.
6. Eat more fruits and vegetables
High-fiber foods can help reduce cholesterol and blood pressure. Fiber foods also help you manage a healthy weight. You can get fiber intake from vegetables, fruits, wheat, and nuts.
Avocados, apples, pears, and bananas are a group of fruits that are high in fiber. Meanwhile, broccoli, carrots and spinach are included in vegetables that are high in fiber. Whole grains, kidney beans, soybeans, and brown rice are also fiber-rich foods. Low fat or fat free milk is also good for health.
You can still eat meat and seafood, but choose lean meat as a source of animal protein.
7. Learn to manage stress
Stress is a natural thing to happen. The problem is not what causes stress, but how we respond. When we are under pressure, the body produces adrenaline which will make the heart work harder. Blood pressure can increase as a result.
Chronic stress can lead to heart attacks if not managed properly. To prevent heart disease triggered by stress, you must be smart at managing emotions. If your stress is felt excessive, confide in someone, both the closest person and professional counselor.
You can also try meditation, yoga, or
deep breathing techniques.
8. Stop smoking
If you are a smoker, you must start trying to stop smoking. Smoking can increase blood pressure and damage blood vessels. Therefore, stopping smoking and / or avoiding exposure to cigarette smoke can help prevent heart disease.
Here are 9 healthy habits that you must apply from today to maintain heart health. All these tips can still be done by people who already have heart disease.
What to do to prevent heart disease
Based on WHO data, cardiovascular disease claimed 17.7 million lives every year. From this total mortality rate, more than half were caused by coronary heart disease and stroke. Deaths caused by heart disease are expected to continue to increase to 23.3 million in the year 2030. This is how to prevent heart disease from now on.
1. Pay attention to symptoms that may arise
Not only for people who are at risk of heart disease, being aware of any changes in the body is basically obligatory for everyone to be on guard.
One easy way to do this is to write down the changes or sensations that occur every time you feel it. For example, difficulty in breathing, tightness when lying down or on the move, swelling of the feet and hands, and other symptoms. Tell the doctor if you feel these symptoms.
2. Exercise routine
Regular exercise can help improve cardiovascular fitness and parums reduce cholesterol and blood pressure, to maintain a healthy body weight. Exercise at least 30 minutes a day, at least 5 days a week. There is no limit to what types of exercise can and should be done to prevent heart disease. All sports are basically good. You can walk, jog, ride a bicycle, swim, yoga, or even boxing.
If you are not used to exercising, first check with your doctor to see if there are limitations on what you can and should not do.
Physical activity is not limited to sports. When you are in the office, schedule a short break to get up, move your legs and arms, and do a mild warm-up to pump your heart. Go to lunch to a faraway place on foot, not just just eating at the desk.
3. Tension check routine
Routinely checking blood pressure every day can prevent heart disease. In general, blood pressure can be considered normal when it shows a number below 120/80 mmHg. When the systolic number (top number) you are between 120-139, or if the diastolic number (bottom number) ranges from 80-89, this means you have "prehypertension".
Although this figure cannot be considered hypertension, it still remains above the normal rate. The higher the blood pressure value, the more you risk hypertension later. Hypertension itself makes you at risk for heart attacks and strokes.
Use hypertension medication prescribed by your doctor if your blood pressure is higher than it should be. Visit your doctor immediately if your blood pressure changes.
4. Limit cholesterol intake
The ideal way to maintain blood pressure is to control saturated fat intake and cholesterol is always within reasonable limits. If your LDL cholesterol level is more than 200 mg / dL, you should be careful. LDL bad cholesterol levels that are too high can cause heart problems. If you have had a heart attack, target your LDL to be 70 mg / dL or below.
Avoid or limit foods that can increase your blood cholesterol, such as fatty meats, sausages and burger meat, butter, cream, to cakes, biscuits, chocolate and candy. In essence, limit the salt, fat, and sugar you eat. Expand to eat fibrous foods and fish.
Sometimes diet and exercise alone are not enough to reduce cholesterol in some people. Doctors can prescribe cholesterol-lowering drugs such as statins for cases like this.
5. Drink plenty of water
Diligent drinking water can help maintain heart health.
If you have heart disease, you need to ask your doctor if you need to limit the amount of fluid you get every day. Keep in mind, not only how much you drink. Other sources of liquid also need to be taken into account, such as ice cream, agar, and soup.
If you need to limit fluid, weigh yourself every morning. Fast weight gain can be a sign that fluid builds up in your body.
6. Eat more fruits and vegetables
High-fiber foods can help reduce cholesterol and blood pressure. Fiber foods also help you manage a healthy weight. You can get fiber intake from vegetables, fruits, wheat, and nuts.
Avocados, apples, pears, and bananas are a group of fruits that are high in fiber. Meanwhile, broccoli, carrots and spinach are included in vegetables that are high in fiber. Whole grains, kidney beans, soybeans, and brown rice are also fiber-rich foods. Low fat or fat free milk is also good for health.
You can still eat meat and seafood, but choose lean meat as a source of animal protein.
7. Learn to manage stress
Stress is a natural thing to happen. The problem is not what causes stress, but how we respond. When we are under pressure, the body produces adrenaline which will make the heart work harder. Blood pressure can increase as a result.
Chronic stress can lead to heart attacks if not managed properly. To prevent heart disease triggered by stress, you must be smart at managing emotions. If your stress is felt excessive, confide in someone, both the closest person and professional counselor.
You can also try meditation, yoga, or
deep breathing techniques.
8. Stop smoking
If you are a smoker, you must start trying to stop smoking. Smoking can increase blood pressure and damage blood vessels. Therefore, stopping smoking and / or avoiding exposure to cigarette smoke can help prevent heart disease.
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