2024-02-11 14:51:28
Heart diseases are the leading cause of death in the world, killing regarding 17.9 million people every year, according to the World Health Organization.
More than four-fifths of heart disease deaths are attributed to heart attacks and strokes, and a third of these deaths occur prematurely, in people under the age of 70 years.
Although heart disease statistics are frightening, these diseases are generally preventable for some.
However, there are many risk factors that cannot be changed, including family history, gender, or age. In addition, some people do not have access to heart-healthy foods, and others do not have the opportunity to see a doctor and get information regarding their current health condition. To deal with it properly.
But for the most part, they can significantly reduce their risk of heart disease with simple lifestyle changes.
A report is presented to the site “CNETThere are a number of tips that can be followed to reduce the risk of heart disease, such as:
Walk daily
Many studies suggest that exercise is the first defense once morest heart disease.
Walking is an easy and simple way to exercise your heart, and you can do it anywhere outside or inside your home.
Preferably hiking, jogging or cycling.
Strength exercises
A body of research suggests that strength training is effective in reducing the risk of heart disease.
A 2018 study found that lifting weights for as little as one hour per week can reduce the risk of a heart attack or stroke by up to 70 percent.
According to the magazine Johns Hopkins Medically, this profound effect may have something to do with the way lifting weights changes your body composition, as lifting weights helps you build muscle and lose fat.
Excess body fat is a major risk factor for heart disease, so any exercise that helps you reduce body fat is beneficial.
Heart healthy foods
Doctors point out that following a diet rich in whole grains, fruits, vegetables, lean protein, and healthy fats from nuts, seeds, and fish promotes heart health.
If you cannot get fresh produce, frozen and canned fruits and vegetables also have benefits, but pay attention to the amount of salt in them.
Stay away from these foods
On the other hand, there are many foods that have a direct relationship to heart disease.
To reduce the risk of heart disease, limit foods high in fat and sugar, such as potato chips and store-bought sweets.
Ultra-processed foods, including most fast food, processed meats, packaged snacks and crackers, contain ingredients that are harmful to the heart.
Some of them are very dangerous.. How do you know if your snacks are “ultra-processed”?
Ultra-processed foods raise many health concerns, especially with their great demand in most countries of the world, as, according to some research, they are linked to an increased incidence of metabolic syndrome, type 2 diabetes, and some cancers.
Quit Smoking
It is now known that smoking is harmful to health, so your heart is no exception.
Cigarette smoking is a major cause of cardiovascular disease, including heart attacks and strokes.
Drink alcohol
Excessive drinking generally harms all body systems.
Many studies have linked alcohol to various cardiovascular diseases, including high blood pressure, stroke and other diseases.
Reduce stress and anxiety
More research is needed to understand how stress contributes to heart disease, but scientists have noted a relationship between stress and heart health. Stress also undermines the body’s ability to rest and sleep.
Therefore, do not underestimate the effect of stress on your heart. Although stress is inevitable and sometimes unavoidable, it is helpful to have a set of stress relief techniques that you can rely on in times of high stress.
Prioritize sleep
If there was a drug he might call a “miracle”, it would likely be sleep, with exercise a close second.
According to studies, the fewer hours of sleep you get, the greater your risk of cardiovascular disease.
The duration and quality of sleep appear to have a direct effect on blood pressure.
Indirectly, sleep deprivation causes people to make poor food choices and lack motivation to exercise, both of which increase the risk of heart disease.
Monitor your health condition
It is important to schedule an annual checkup with your doctor to make sure everything is OK if you are able to.
Screening can help you track your health so you can identify changes you need to make over time.
If there is any sign of heart disease, don’t be afraid to ask your doctor any questions.
Make sure you understand what the numbers mean, what changes you may need to make to your lifestyle, and whether you will need any medications.
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