Health

SOME STEPS TO AVOID HEART DISEASE

For now, it’s hard to imagine anyone defying the importance of heart health. But it seems a little more confused how a healthy heart is reached. Although taking aspirin therapy or taking statins may cause some people to go into the wrong sense of heart security, studies show that these patch solutions do not compromise heart health in their lives.

2015 study has shown that a healthy lifestyle can be the key to preventing heart disease in up to 75% of women. In the study, 92 percent of women with some healthy lifestyles had a lower risk of heart disease. They are as follows:-

1. EXERCISE:

More than 2.5 hours of physical activity per week (30 minutes per day) is beneficial not only for the heart, but for all organ systems. This does not necessarily mean an organized exercise. Also, physical activity at home, including cleaning and cooking, or outside the house, such as walking or jogging round the street can be beneficial. Of course, exercise is the best and most consistent way to achieve this goal because aerobics exercise is the best thing for the heart, although stretching and anaerobic exercises (weight) can also help. However, too much exercise can overexpose your heart, so do not overdo it.

2. SMOKING CESSATION:

Smoking is a major cause of heart disease and also causes arteriosclerosis (arterial obstruction). Studies show that only one year after cessation, the risk of coronary heart disease decreases by 50 percent. Now, stop smoking and following the all the steps significantly to  reduce your risk of heart disease and make you feel healthier every day.

3. NORMAL BODY-MASS INDEX:

Obesity predisposes significantly to heart disease, so a normal body mass index (BMI) of less than 25 lowers the risk. However, the BMI has some drawbacks, so a normal waist-to-hip ratio (BCR) should also be a goal. People with a “pear shape” (more fat around the buttocks, hips and thighs) are at a lower risk than an “apple shape” (more abdominal or abdominal fat, this reflects more fat around the abdominal organs)). There are several cardiac diets that can prevent and reduce heart disease, including high blood pressure prevention (DASH), the USDA Food pattern, and American Heart Association (AHA) diets.

4. HEALTHY DIET:

You have heard it many times; Like a movement, a healthy diet helps prevent heart disease. Processed, fried and fast foods accelerate the atherosclerotic process. Processed meats (cured, salted, smoked or fermented) can double the risk of death for some reason, but processed meat has minimal impact or even daily consumption and not in large quantities (4 to 6 ounces at a time or 18 ounces a week in total).

Fruits and vegetables are beneficial, especially because they contain fiber that women can use more than men. Any increase in fiber by 7 g significantly reduces the risk of heart disease. Barley and oats also lower the risk.

One meal a week with cold-water fish such as mackerel, tuna, herring, salmon, cod, trout or halibut can reduce the risk by half and a handful of nuts can reduce mortality from heart disease. Any nut can be useful, but a particular study has shown this effect on almonds.

5. LIMIT TELEVISION TIME:

Set yourself a goal of less than 7 hours of television a week. Recently, a new syndrome called “sitting disease” has been described. In 2015 study, it was observed that people who sit more than 11 hours a day have an increased risk of death of 40 percent over the next three years. Unfortunately, even workout doesn’t reverse this. In case you sit for a long time, including using your computer or watching television, walk round for some minutes while watching or stand up. Better still, take your dumbbells on a stationary exercise bike. If you spend a long time sitting at work, use a raised computer and stand while you work.

6. LIMIT ALCOHOL CONSUMPTION:

Your weekly consumption of alcohol should be less than or equal to one alcoholic beverage per day – 1.5 ounces of alcohol, 5 ounces of wine, or 12 ounces of beer. Red wine is slightly better than white wine because of the extra antioxidants, but the difference is not important.

 

All these steps are not easy, but the steps will put you on the road to better heart health. Even if these goals are partially met, the risk of heart disease decreases. Start today!

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