Heart Diseases : Ways Of Prevention

Your lifestyle is not only your best defense against heart disease, but it's also your responsibility.

Heart diseaseis the leading cause of death in the world. It refers to issues and deformities in the heart itself. One in every four deaths in the world is related to heart disease. Some of them are coronary heart disease,arrhythmia, and myocardial infarction (heart attack). There are many things that can raise our risk of heart disease. They are called risk factors. Some of them you cannot control, but there are many that you can control.

Age (Men of age 45 and older and women of age 55 and older have a greater risk), gender (estrogen provides women some protection against heart diseases), race or ethnicity (Certain groups have higher risks than others. African Americans are more likely than whites to have heart disease), and family history are some factors we cannot change.

Factors we can control -

Generally, bad and uncontrolled lifestyle is responsible for many diseases Be it for laziness, unhealthy diet, and irresponsible behavior. Ways we can get a healthy lifestyle -

• Control blood pressure - high blood pressureis a major risk factor for heart disease. It is important to get your blood pressure checked regularly - at least once a year for most adults. Take steps, including lifestyle changes, topreventor control high blood pressure.

• Keep cholesterol and triglyceride levels under control -High levels ofcholesterolcan clog your arteries and raise your risk of CAD and heart attack. Triglycerides are another type of fat in the blood. High levels oftriglyceridesmay also raise the risk of CAD, especially in women.

• Stay at a healthy weight.Being overweight or havingobesitycan increase the risk of heart disease. They are linked to other heart disease risk factors, including high blood cholesterol, triglyceride levels, high blood pressure, and diabetes.

• Eat a healthy diet -Try to limit saturated fats, foods high in sodium, and added sugars. Eat plenty of fresh fruit, vegetables, and whole grains.

• Get regular exercise -Exercise has many benefits, including strengthening your heart and improving the circulation. It can also help you maintain a healthy weight and lower cholesterol and blood pressure.

• Limit alcohol -Drinking too much alcohol can raise your blood pressure. It also adds extra calories, which may cause weight gain. Men should have no more than two alcoholic drinks per day, and women should not have more than one.

• Don't smoke - Cigarette smoking raises your blood pressure. If you do not smoke, do not start. If you do smoke,quittingwill lower your risk for heart disease.

• Manage stress -Stressis linked to heart disease in many ways. It can raise your blood pressure. Extreme stress can be a "trigger" for a heart attack. Some ways to help manage your stress include exercise, listening to music, focusing on something calm or peaceful, and meditating.

• Manage diabetes -Havingdiabetesdoubles your risk ofdiabetic heart disease. That is because, over time,high blood sugar can damage the blood vessels and the nerves that control the heart and blood vessels. So, it is important to get tested for diabetes, and if you have it, keep it under control.

• Make sure that you get enough sleep.Lack of sleep raises the risk of high blood pressure, obesity, and diabetes. Most adults need 7 to 9 hours of sleep per night.

Take care of your body, it is the only place you have to live.