Heart disease is one of the most dangerous conditions that cause deaths. In today’s world, heart disease has grown rapidly, leading to disability in a person. A lot of heart disease are long-term diseases and slowly progresses that can cause a heart stroke and heart failure. One can control this disease by different methods. In some people, it comes inherited, which cannot be controlled at all.
Methods To Prevent Heart Disease
The lifestyle you make decides the health of your heart. Prevention and control of heart disease are only possible when someone desires to be fit. The desire to become healthy is only possible if one follows all the following methods.
- Maintaining the weight of the body.
- Regular exercise.
- Eating healthy food.
- Doing regular health check-ups.
- Learn about family health history.
- Take sufficient sleep.
- Minimize sugar intake.
- Reduce stress levels.
- Stop smoking and drinking.
Maintaining the weight of the body
Excess amounts of fat in the body can lead to numerous heart problems. It increases levels of cholesterol and blood pressure. An overweight person also has a high chance of having type 2 diabetes. Always check your BMI (body mass index) that calculates your height and weight ratio to determine whether you are fit or not. You can also check through the waist measurement process.
Weight maintenance becomes extremely important to save yourself from heart stroke and coronary disease. If you eat more on someday, do not forget to exercise hard to burn those calories.
Practicing exercise daily for half an hour can reduce many risks related to the heart. Exercise makes the body active while burning calories. It decreases cholesterol levels and lowers blood pressure. It helps to maintain weight and controls the strain on the heart.
Small things like taking stairs instead of lifts, gardening, or normal household work also lessen some amount of fat from the body. A walk or small jog will also be beneficial for the body.
Eating healthy food
A healthy diet is the best possible way to prevent heart disease. The foods which are consumed affect the sugar, fats, and cholesterol levels in the body. Adding plenty of green vegetables and fruits will decrease fat in your body. Eating food rich in fiber and low in sodium is essential for maintaining a healthy diet. While buying any food product, do not forget to read the nutrition level.
Doing regular health check-ups
Health check-ups are essential to control the risks of heart. If you have diabetes or high blood pressure, regular testing is highly necessary. Consult a doctor for regular check-ups. Being careless for even 1 percent can have a dangerous result. Remove the risk factor by proper planning. Control your habits that lead to such diseases and take medication if necessary.
Learn about family health history
Family history having heart diseases increases your chances of getting heart risk too. Check all your family members’ history. Discuss with a doctor to understand your risk factors.
Take sufficient sleep
If you do not sleep well, then your body increases the blood pressure level. Irregular sleep will create stress in your body, which will have an adverse effect on the health of the heart. It also leads to type 2 diabetes. So, take proper sleep for at least 7-9 hours a day.
Minimize sugar intake
The more you take sugar in your diet, the more it will harm you. Diabetes is a significant risk factor of heart disease causes due to more sugar in the blood. Many researchers say that sugar intake should not be more than 6 tablespoons in a day.
Reduce stress levels
Excessive stress due to work pressure or any other factor increases the chances of heart disease. Stress can be removed from a good sleep or exercise. Meditation also minimizes the stress levels in the body. Always search for ways to become happy that will lessen the stress level.
Stop smoking and drinking
Smoking can harm the performance of your circulatory system leading to a blood clot. Nicotine in cigarettes lowers the oxygen level that the heart carries and increases blood pressure. Heavy drinking also does the same effect on the body. So, quit smoking and drinking to have a better life.
By maintaining your health according to these methods, you can prevent yourself from heart disease.