7 rules to follow to avoid

You can prevent heart disease by following a healthy lifestyle. Here are some strategies to help you protect your heart.

Heart disease is one of the leading causes of death, but it is not inevitable. While you may not be able to change certain risk factors, such as family history or age, there are many ways to reduce your risk of heart disease.

Get started with these seven tips to improve your heart health:

  1. Do not smoke or smoke

One of the best things you can do for your heart is to stop smoking. Even if you are not a smoker, be sure to avoid secondhand smoke.

The content of tobacco chemicals can affect your heart and blood vessels. Cigarette smoke lowers oxygen in the blood, which increases your blood pressure and heart rate because your heart needs to work harder to provide enough oxygen to your body and brain.

When you stop smoking, your risk of heart disease begins to decrease from the first day after you quit. After a year without cigarettes, your risk of heart disease drops to about half that of a smoker. No matter how much time or how much you smoke, you start reaping benefits as soon as you stop.

  1. Position yourself: Aim for at least 30 to 60 minutes of activity per day

Regular daily physical activity can reduce the risk of heart disease. Physical activity helps you control your weight and reduce your chances of developing other conditions that can put pressure on your heart, such as high blood pressure, hypercholesterolemia, and type 2 diabetes.

If you haven’t been active for a while, you may need to resume physical activity slowly, but you should at least aim for:

150 minutes a week of moderate aerobic exercise to go at a brisk pace

75 minutes a week of vigorous aerobic activity, comme la race

Two or more weight training sessions a week

Even the shortest episodes of activity offer cardiac benefits, so you can’t respond to these guidelines, don’t give up. Only five minutes of walking can help, and activities such as gardening, housekeeping, taking the stairs and walking the dog count for the total activity. You do not need to practice vigorous exercises for benefits, you can also see plus grands effets in increasing the intensity, duration and frequency of physical activity sessions.

  1. Eat a heart-healthy diet

A healthy diet can help protect your heart, improve your blood pressure and cholesterol, and reduce your risk of type 2 diabetes. A heart-healthy eating plan includes:

  • Produce
  • Beans or other legumes
  • Lean meats and fish
  • Whole grains
  • Healthy fats, such as olive oil
  • DASH and Mediterranean diets are excellent approaches to healthy eating for the heart.
  • Limit the input of the following:
  • Sel
  • Sugar
  • Processed carbohydrates
  • Alcohol

Saturated fats (found in red meat and high-fat dairy products) and trans fats (found in fried foods, chips, processed foods)

  1. Maintain healthy weight

Being overweight, especially around the waist, increases your risk of heart disease. Excess weight can lead to conditions that increase the chances of developing heart disease, and include high blood pressure, hypercholesterolemia and type 2 diabetes.

To find out if your weight is healthy, calculate your body mass index (BMI), which uses your size and weight to determine if you have a healthy or unhealthy body fat percentage. A BMI of 25 or more is considered overweight and is generally associated with higher cholesterol, higher blood pressure, a risk of heart disease, and a stroke.

La circonference de la taille can also be a useful tool to measure the amount of abdominal fat you have. Your risk of heart disease is higher and your size is higher:

101.6 centimeters for men

88.9 cm for women

Even a small weight loss can be beneficial. Reducing your weight by only 3% to 5% can help lower certain fats in your blood (triglyceride), reduce your blood sugar (glucose) and reduce your risk of type 2 diabetes. Losing even more helps lower your blood sugar. blood pressure and your blood cholesterol.

  1. Find a good quality sleep

Lack of sleep can do more than make you yawn. It can harm your health. People who do not get enough sleep have a higher risk of obesity, high blood pressure, heart attack, diabetes and depression.

Most adults need at least seven hours of sleep each night. Make sleep a priority in your life. Establish and adhere to a sleep schedule by going to bed and waking up at the same times each day. Keep your bedroom dark and quiet and at a temperature of 19-20 °.

  1. Manage stress

Some people deal with stress unhealthily, overcompensating with overeating, alcohol or smoking. Find other ways to manage stress, physical activity, relaxation, or meditation.

  1. Have regular health checkups

High blood pressure and hypercholesterolemia can affect your heart and blood vessels. Mais sans test to measure, you probably do not have these negative parameters. A dépistage régulier tells you what your numbers are and you need to take action.

Blood pressure

From the age of 18, your blood pressure must be measured at least once every two years to screen for high blood pressure as a risk factor for heart disease and stroke. People over the age of 40 and, in addition, he must take a blood pressure test every year.

Cholesterol

Adults should get cholesterol tested at least once every four to six years. Earlier tests should be recommended and you have other risk factors, such as a family history of early heart disease.

Screening for type 2 diabetes.

Diabetes is a risk factor for heart disease. If you have diabetes risk factors, such as overweight or a family history of diabetes, your doctor may recommend early screening. If your weight is normal and you are not on other risk factors for type 2 diabetes, screening is recommended from the age of 45, with a new test every three years.

* Press the effort to transmit health knowledge in a language accessible to all. In NO CASE, the information given cannot replace the opinion of a health professional.

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