Health & Fitness

4 Easy Tips To Avoid Cardiovascular Diseases

There’s a popular saying that goes, “health is wealth”. It is a cliche that is being repeated over and over throughout generations but its meaning holds true until today. Now that the changes in modern lifestyle is becoming more evident, a lot of health issues are also becoming more threatening. Cardiovascular disease is one of the most common health problems that affect people today.

Aside from the fact that cardiovascular conditions are common today, it is also considered serious and deadly. According to research, around 659,000 people die from cardiovascular diseases annually – this number is for the USA alone. This figure shows how many people are affected by cardiovascular illnesses and it does not seem to get better.

Some of the things that lead to issues in heart and blood are lifestyle choices you could be making today. From the food you eat to the hobbies that you have, the things you do have a lasting impact on the condition of your heart. 

Modern lifestyle also contributed to the rising number of people suffering from heart diseases. This is why it is important to be mindful of your actions. After all, a healthy heart also relates to a healthy overall being.

So, what lifestyle tips do you need to take note of to avoid cardiovascular diseases? Here are some of them:

Exercise Regularly

Combining a healthy diet with regular exercise is the best way of maintaining a healthy weight. Having a healthy weight reduces your chances of developing high blood pressure.

Regular exercise will make your heart and blood circulatory system more efficient, lower your cholesterol level, and also keep your blood pressure at a healthy level. 

Exercising regularly reduces your risk of having a heart attack. The heart is a muscle and, like any other muscle, benefits from exercise. A strong heart can pump more blood around your body with less effort. If you’re stuggling with managing your weight, visiting weight-loss professionals such as Khalili Center might help. Pay them a visit for healthier weight management.

Any aerobic exercise, such as walking, swimming, and dancing, makes your heart work harder and keeps it healthy.

Have a Balanced Diet

A low-fat, high-fiber diet is recommended, which should include plenty of fresh fruit and vegetables (5 portions a day) and whole grains.

You should limit the amount of salt you eat to no more than 6g (0.2oz) a day as too much salt will increase your blood pressure. 6g of salt is about 1 teaspoonful.

There are 2 types of fat: saturated and unsaturated. You should avoid food containing saturated fats because these will increase the levels of bad cholesterol in your blood. However, a balanced diet should still include unsaturated fats. These have been shown to increase levels of good cholesterol and help reduce any blockage in your arteries.

Get Enough Sleep

People who don’t 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. Set a sleep schedule and stick to it by going to bed and waking up at the same times each day. Keep your bedroom dark and quiet, so it’s easier to sleep.

If you feel like you’ve been getting enough sleep but you’re still tired throughout the day, ask your health care provider if you need to be evaluated for obstructive sleep apnea. This is a condition that can increase your risk of heart disease. Treatments for obstructive sleep apnea may include losing weight if you’re overweight. Additionally, using a continuous positive airway pressure (CPAP) device that keeps your airway open while you sleep can help.

Avoid Smoking

One of the best things you can do for your health is to not use tobacco in any form. Tobacco use is a hard-to-break habit that can slow you down, make you sick, and shorten your life. One way it does this is by contributing to heart disease.

In fact, researchers have been examining the relationship between cigarette smoking and smoking cessation on mortality. During a decades-long prospective study, for over 100,000 women, approximately 64% of deaths occur among current smokers. 28% of deaths among former smokers were attributable to cigarette smoking.

The nicotine that tobacco products deliver is one of the most addictive substances around. That makes tobacco use one of the toughest unhealthy habits to break. This is why quitting as early as you can matter a lot for long-lasting good health.

Key Takeaway

Healthy living is the best way to delay or avoid many heart and brain diseases. This means being active and fit, eating healthy, sleeping adequately, and avoiding smoking. Different lifestyle conditions can put you at greater risk of getting cardiovascular problems. In turn, this will pose a serious threat to your health and overall quality of life. 

Once you take charge of your own health and start living responsibly, you can enjoy a healthy life that can last a lifetime.

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