Can I Prevent Heart Diseases?

prevent heart diseases

Yes, heart diseases are unavoidable, but we can control the risk factors. You can prevent heart diseases by changing your life patterns. Treating, learning, and counseling can prevent premature deaths caused by heart diseases.

The World Health Organization is saying that in each year, 17.9 million people die from heart diseases worldwide. High blood pressure, diabetes, high cholesterol levels are the main factors of heart disease. But there are more.

Uncontrollable factors for heart diseases

  • Age – women over 55 and men over 45, have the risk of heart disease more than other younger people
  • Gender – males are prone to have heart diseases than men
  • Family history – if your close family member had heart disease, there is a higher risk of having it in you too
  • Postmenopausal period – 12 executive months of women after menopause without menstruation
  • Ethnicity – some groups have a higher risk of having heart diseases than other races. (ex: African Americans)

The above factors cannot be avoided or controlled. Still, there are many risk factors for heart diseases that can be controlled and reduce the risk of having one.

  • Excessive smoking and consuming alcohol
  • Overweight
  • Stress and depression 
  • Diabetes
  • High Blood pressure
  • Bad diet patterns
  • Lack of exercises
  • High cholesterol level
  • Anger issues
  • Restlessness 

These risk factors for heart diseases can be controlled by making minor changes in your daily routine. Heart diseases are silent strikers, and better recognizing the risk factors and managing them will help to reduce your risk of heart diseases.

How to lower the risk of having heart disease?

Controlling the risk factors for heart diseases is not hard. Unfortunately, we are practicing bad habits for a long time, causing heart diseases without early symptoms. 

By following these easy steps can direct you to have a healthy body, including your precious heart. 

Quit smoking

A person who does not smoke lowers the risk of having heart disease than a person who smokes. People who are exposed to smoke also have a chance of having heart diseases. Smoking raises your blood pressure and causing sudden strokes. If you are smoking for a long time, it might be hard to quit. But health consultants can provide you a suitable way to quit smoking if you are willing to smoke, better not to smoke ever.

Reduce alcohol consumption

Overconsumption of alcohol increases the risk of heart diseases in many ways. Alcohol is a high-calorie drink that can increase your weight. Overweight might happen by drinking too much alcohol. Blood pressure rises in humans by consuming a high amount of alcohol. Both of the reasons can higher the risk, and if you want to prevent heart disease, you should limit your alcohol consumption.

Having a proper diet

The foods you eat directly affect your weight and the heart. At present, we are prone to eat fast foods for easy survival, but unwillingly we are getting closer to heart diseases. Limiting the intake of added sugars, saturated fats, sodium included in canned foods can reduce the risk of heart diseases. Instead of fast food, processed or canned foods eat natural fruits, vegetables, and whole grains.

Not like saturated fats, monounsaturated fats are good for health. Olive oil, avocado are good sources of monounsaturated fats.

Add whole-grains for your diet. Whole grain is a fiber-rich food that is good for your heart as well as to your digestive system. 

Replace your fast-food diet with fruits and vegetables. Vitamins, minerals, and fiber of fruits and vegetables are right for your body, so as to your heart. 

Always choose low-fat dairy foods. 

When you are cooking meat, remove all the fatty parts, including the skin of the meat. 

Even if you are in a healthy weight range, try a diet plan once a while. Diet plans are prepared by considering many factors, including reduce weight and to have a healthy heart. check out diets plans for Women and Men

Maintaining a healthy weight

Body Mass Index can determine whether you are in a healthy weight range for your height.   

If your BMI value is greater than 25, you are in the overweight stage. Overweight is directly proportional to diabetes, high blood pressure, and high cholesterol levels. Therefore the risk of heart disease increases. Reducing even a small weight can be more beneficial.
Following diet plans can efficiently reduce your overweight. Consult your doctor and discuss a proper diet plan suitable for you.

Following diet plans can efficiently reduce your overweight. Consult your doctor and discuss a proper diet plan suitable for you.

Regular checkups to prevent heart diseases

Your cholesterol level, blood pressure level, and sugar level should regularly check after your 40s. If your closest family member is suffering from high cholesterol, hypertension, or diabetes, you should start regular checkups earlier. High blood pressure, hypertension, and diabetes directly affects your heart and blood vessels.

Regular checkups can monitor your situations. If you are suffering from conditions like hypertension, high cholesterol level, high blood sugar, overweight or obesity, you must consult your doctor for necessary medications, exercises, and diet plans. 

Manage stress, depression, and anger for

Try to manage your stress and anger because poorly managed stress and anger can damage your heart by giving you sudden strokes.

You should maintain and manage your work to reduce work stress. Meditation, yoga, exercises, or practicing a hobby can reduce your stress level. If you feel like you cannot control your stress and anger, you can have the help of a psychiatrist. 

Regular exercise

People who are engaged in exercises at least 30 minutes per day have a minimum risk of heart disease than people who are not engaged in exercises or not at all. Regular exercise can minimize the risk of having high blood pressure, high cholesterol levels, and high blood sugar.

Not only that, exercise helps to keep a healthy weight and even control stress and having a good sleep. If you cannot afford much time to exercise daily, don’t give up. Just 5 minutes of exercise every day can be beneficial for a healthy heart.

You can try easy aerobic exercises such as walking, jogging, running, cycling, or swimming. You should meet your doctor before starting any of the workouts because sudden practicing of vigorous exercises might be harmful to you.

Have a proper rest

An average healthy adult should have 6 to 9-hour sleep daily. Poor sleeping habits can be very harmful to your overall health. Lack of sleep can direct you to have high blood pressure, diabetes, obesity, and stress. Try to have a good sleep every day by taking the rest of your daily workload. If you are having trouble sleeping, you must consult a doctor and take the necessary medications. 

Heart diseases can be prevented by controlling risk factors. Don’t let the risk factors control you. 

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