Did you know, according to WHO report - an estimated 17.9 million people died from Cardiovascular diseases in 2016, representing 31% of all global deaths. About 85% of deaths were due to heart attack and stroke. And these numbers keep rising second by second and minute and by minute.
Well, as you may know, the heart is part of your body’s circulatory system. It’s made up of the various arteries, ventricles, valves, and various veins. The main function of your heart is to keep blood that’s full of oxygen circulating throughout your body. Because your heart is crucial to your survival, it’s important to keep it healthy with a well-balanced diet and exercise, and avoid things that can damage it, like smoking, drinking.
There are many things that you can do to reduce the risk of heart disease. Let’s get started knowing about them and how they can lower your risk of heart disease:
Control your blood pressure: High blood pressure is a major risk factor for heart disease. Regular blood pressure checks are essential - at least once a year for most adults, and more frequently if dealing with elevated levels. Try to take necessary steps, including lifestyle changes, to prevent or control high blood pressure.
Control your cholesterol levels: Excess cholesterol can lead to artery blockages, elevating your vulnerability to heart disease and coronary artery issues. Through lifestyle adjustments and, if necessary, medication, you can bring down your cholesterol levels. Also, keep an eye on triglycerides, as heightened levels could raise the risk of coronary artery disease, particularly among women.
Maintain a healthy weight: Being overweight or having obesity can increase your risk for heart disease. These conditions are often intertwined with other risk factors such as high blood pressure, high cholesterol, and diabetes. Taking control of your weight is a vital step in lowering these risks.
Eat a healthy diet: Prioritize foods low in saturated fats, sodium, and added sugars. Instead, focus on consuming ample amounts of fresh fruits, vegetables, and whole grains. Consider adopting the DASH diet, an example of a dietary plan designed to lower blood pressure and cholesterol, effectively diminishing the risk of heart disease.
Get regular exercise: Exercise has many benefits, including improving your blood circulation and strengthening your heart. It can also help you maintain a healthy weight and lower cholesterol and blood pressure. All of these can lower your risk of heart disease.
Limit alcohol: Excessive alcohol intake can increase your blood pressure and contribute to weight gain due to its calorie content. Keep consumption in check - no more than two drinks daily for men, and no more than one for women. Doing so lowers the risk of heart disease substantially. If it is possible, try not to drink alcohol.
Don't smoke: Cigarette smoking increases your chances of blood pressure and puts you at higher risk for heart attack and stroke. If you do not smoke, do not start. If you do smoke, quitting will lower your risk for heart disease.
Try to Manage stress: Stress and heart disease share a complex relationship. It can raise your blood pressure. Extreme stress can be a "trigger" for a heart attack. Also, common stress-coping mechanisms like overeating, excessive drinking, and smoking negatively impact heart health. Talk with healthcare providers about what steps to take to reduce the stress levels.
Take control of diabetes: Diabetes poses a significant risk for heart disease, it can double your risk of diabetic heart disease. That is because over time, high blood sugar from diabetes can damage your blood vessels and the nerves that control your heart and blood vessels. It is important to get tested for diabetes, and if you have it, to keep it under control.
Get enough sleep: Inadequate sleep raises the risk of conditions such as high blood pressure, obesity, and diabetes, which in turn heighten the risk of heart disease. Most adults need 7 to 9 hours of sleep per night. Make sure that you have good sleep habits.
If you have any questions regarding dash diet or what other things can help naturally to reduce the risks of cardiovascular disease, you can simply book an appointment with the cardiologist doctors in navi mumbai, or you can also call us on +91 90295 62020 for further queries.
