Guidelines for preventing heart disease
Heart disease is the primary cause of death globally. Heart disease is associated with range of heart conditions such as blood vessel diseases, coronary artery disease, problems with heart rhythm (arrhythmias) and congenital heart defects. The most common type is coronary artery disease, which can cause heart attack. Other types of heart disease may involve the valves in the heart, or the heart may not pump well and cause heart failure. Some people are born with heart disease.
Coronary artery disease occurs when cholesterol builds up in arteries, narrowing the space in which blood can flow through, a condition called atherosclerosis. This narrowing can build up enough to cause chest pain and shortness of breath, commonly known asangina or it can block the vessels completely, causing a heart attack. Heart attacks can also be caused by the rupture of a plaque that causes a blockage of the blood vessels.
Some tips to prevent heat disease:
- It is advised to maintain blood pressure below 140/90.
- People suffering from heart disease must control of blood sugar.
- Cholesterol level must be controlled where bad cholesterol or low density cholesterol should be less 100 milligram per decilitre.
- People are suggested to do moderate physical activity such as brisk walk for 30 to 45 minutes, at least five days a week or walk 10,000 steps every day. Physical activity helps people control their weight and can reduce chances of developing other medical conditions that may put a strain on heart, such as high blood pressure, high cholesterol and diabetes.
- Patients must quit smoking. Smoking or any type of tobacco makes high risk factors for developing heart disease. Chemicals in tobacco can damage heart and blood vessels, leading to narrowing of the arteries (atherosclerosis). Atherosclerosis can eventually lead to a heart attack.
- Maintain ideal body weight, which means the body mass index or the BMI should be less than 30. Men are considered overweight if their waist measurement is greater than 40 inches (101.6 centimeters, or cm). Women are overweight if their waist measurement is greater than 35 inches (88.9 cm).
- Self-denial from alcohol or moderate consumption of alcohol.
- People with heart problems must take good amount of fresh fruits and vegetables. More colourful and green leafy vegetables should be included in their daily diet; at least three servings in a day. According to doctors, a diet rich in fruits, vegetables and whole grains can keep heart healthy. Beans, other low-fat sources of protein and certain types of fish also can reduce your risk of heart disease.
- The choice of dry fruits should be almonds or walnuts.
- It is advised to avoid pure ghee, butter, saturated fats and go for plant oils like mustard oil or olive oil or sunflower oil.
Major sources of saturated fat include:
- Red meat
- Dairy products
- Coconut and palm oils
Sources of Trans fat include:
- Deep-fried fast foods
- Bakery products
- Packaged snack foods
- Lastly, it is advised to get proper sleep. Sleep deprivation can harm human health. People who do not get enough sleep have greater risk of obesity, high blood pressure, heart attack, diabetes and depression. Most adults need seven to nine hours of sleep each night. If persons wake up without alarm clock and they feel refreshed, it means they are getting enough sleep.
Make sleep a priority in life. Set a sleep schedule and stick to it by going to bed and waking up at the same times each day.
Ways to maintain a blood pressure count of below 140/90:
It is general thinking that lifestyle modification, control of body weight can lessen blood pressure. But patients must do more to regulate their blood pressure to prevent from heart disease.
Hypertension attacks silently.It is the most widespread cardiovascular disease in India. It is observed that every third Indian is suffering from high blood pressure. And because it is an asymptomatic disease, persons require proper screening, regular check-ups so that they can diagnose this silent killer early and change their lifestyle and add drugs, if necessary, to control hypertension.
It is important to inform that diabetes and hypertension are the most significant risk factors for heart diseases.Diabetes is a disease that affects heart and brain of human.High blood pressure is a very common cause for stroke and can cause hemorrhagic strokes.Diabetes can cause thrombotic strokes as well as hemorrhagic strokes.Therefore sugar level should be maintained to prevent heart stroke.
To avoid heart disease, the blood sugar level must be controlled. It can be done by regular exercise and by avoiding obesity, especially central obesity that is a pot belly. Insulin resistance is very high in people with central obesity.
Heart disease is the main cause of human loss therefore preventive measures must be taken by individuals to avoid any serious condition.
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