Make your heart health perfect! Your lifestyle tells you everything. Every one of the three has heart disease. An estimated survey shows that about 1.28 billion adults experience high blood pressure.
How is your lifestyle affecting your heart health? This guide will cover every aspect of your heart’s health.
What are cardiovascular diseases?
Cardiovascular diseases (CVDs) can affect the heart and blood vessels. These diseases come with conditions like high blood pressure and coronary artery disease to more severe conditions such as heart failure and stroke. These diseases are a leading cause of death globally, probably for millions of deaths each year.
Risk Factors Associated with Heart Disease
- High blood pressure
- High cholesterol level
- Diabetes
- Smoking
- Obesity
- Physical inactivity
- Unhealthy diet
- Family history of heart disease
- Age
The Role of Your Lifestyle on Your Heart Health
Your lifestyle choices have a visible impact on the health of your heart. You learn how to manage stress; from the foods you eat to the number of exercises you do. Even a single aspect of your daily routine can either support or remove from your cardiovascular health. Understanding the connection between lifestyle and heart health is necessary for preventing heart disease and promoting well-being.
How do you get heart disease?
Heart disease, also known as CVD, can be induced over time because of various factors. Understanding these factors helps you take visionary steps to reduce risk and protect your heart health. Here are some of the significant ways heart disease can develop:
- A diet with high saturated fats, trans fats, bad cholesterol, sodium, and added sugars can cause the development of heart disease. These unhealthy dietary choices can cause elevated LDL (bad) cholesterol levels, high blood pressure, and obesity.
- Leading a settled lifestyle and not getting enough exercise can increase your risk of developing heart disease.
- Smoking is a major risk factor for heart health, as it damages the blood vessels and reduces oxygen levels in the blood. Smoking also increases the risk of hardening of the arteries, blood clots, and heart attack.
- High blood pressure, or in other words, hypertension, is a considerable risk factor for heart disease. High blood pressure can damage the arteries with time, making them narrower and less flexible. It increases the risk of atherosclerosis (hardening of vessels), heart attack, and stroke.
- High cholesterol levels in the blood, basically LDL cholesterol, can lead to plaque growth in the arteries. This plaque can shorten the arteries and restrict blood flow, increasing the development of heart attacks and other cardiovascular conditions.
- Diabetes is a main risk factor for heart disease, mainly if blood sugar levels are not well-managed. High blood sugar levels can destroy blood vessels and enhance the risk of atherosclerosis, heart attack, and stroke.
- Being overweight increases the risk of heart disease. More weight puts added strain on the heart and can lead to conditions such as high blood pressure, high cholesterol, and diabetes, all of which contribute to heart disease.
- A family history of heart disease can add to your risk of developing the condition yourself.
- The risk of heart disease increases with age, with older adults being more susceptible to developing this condition.
Other factors that can contribute to the development of heart disease include:
- Excessive alcohol consumption.
- Stress.
- Abnormal sleep patterns.
- Various underlying medical conditions, such as chronic kidney disease and autoimmune disorders.
Improve your heart health by following these:
Do’s:
Eat a Balanced Diet
Focus on consuming various fruits, vegetables, whole grains, lean proteins, and healthy fats. Incorporate foods rich in antioxidants, fiber, and omega-3 fatty acids to support heart health.
Do Physical Activity
Participate in regular physical activity to strengthen your heart and improve circulation. Set a goal for achieving 150 minutes of average-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise every week.
Try to Maintain a Healthy Weight
Try to achieve and balance a healthy weight through healthy eating habits and regular exercise. Excess weight can harm the heart and increase the risk of heart disease.
Quit Smoking
If you smoke, quitting is one of the best things you can do for yourself. Smoking destroys blood vessels, increases blood pressure, and increases heart stroke risk.
Manage Stress
Prolonged stress can take a toll on your heart’s health. Do stress-reducing techniques such as deep breathing exercises, meditation, yoga, or spending time in nature.
Get Quality Sleep
Get 7-9 hours of quality sleep each night to give your body rest and repair. Poor sleep routine has been linked to an increased risk of heart disease and stroke.
Don’ts:
Don’t Smoke
Avoid smoking or using tobacco products altogether. Smoking is a main risk factor for heart disease and majorly increases the risk of heart attack, stroke, and other cardiovascular issues.
Restrict Alcohol Consumption
Excessive alcohol consumption can enhance blood pressure and contribute to heart disease. Try to stick to moderate or no alcohol intake to protect your heart.
Avoid Processed Foods
Lessen your intake of processed and packaged foods high in unhealthy fats, sodium, and added sugars. You can choose nutrient-dense foods to support your heart health.
Reduce Stress
Identify stress-causing factors and find healthy ways to cope with them. Avoid turning to unhealthy defense mechanisms such as overeating or excessive alcohol consumption.
Don’t Neglect Sleep
Prioritizing sleep is a necessary component of heart health. Avoid habits that disrupt sleep, such as more screen time before bed or consuming caffeine late in the day.
Keep your heart healthy with Call Doctor.
From personalized risk assessments and preventive screenings to expert guidance on lifestyle changes and treatment options, Call Doctor offers extensive care to keep your heart in shape.
Don’t wait until it’s too late. Contact us now to book your appointment. We are here to support you every step of the way.
