Heart diseases are one of the leading cause of deaths in the world. Each one us in this world wants to spend life with a healthy heart. To fulfill this wish, you must be responsible and show commitment to your heart health by adopting a healthy lifestyle.
We can control our heart health by changing or adopting certain lifestyle modifications. However, there are some risks of heart diseases that are difficult to control as they are hereditary and related to family history. But, the right lifestyle choices can overcome the maximum problems of the heart.
Significant Lifestyle Changes For Heart Disease:
There is simple lifestyle modification we can adapt to improve our heart health. You must be strong and committed enough to follow all the steps to get a healthy heart.
Quit smoking
The best protection for your heart is to keep your heart away from the smoke.
There are several diseases related to cigarette smoking such as cancer, lung diseases, stroke, and heart diseases. If you have a risk factor for heart disease, then smoking can increase the risk up to four times. Smoking leads to plaque deposition in the arteries and makes your arteries heard which in result make your heart to work harder.
If you are a smoker and having some heart issues, then you must quit smoking on an immediate basis. You can find a way to smoking cessation by trying different smoking cessation techniques available such as patches or electronic cigarettes.
Secondhand smoking also harmful for the people who did not smoke. The risk of developing heart diseases increases in people who exposed to secondhand smoke at home or work because the toxic chemicals emitted from cigarette smoke enhance the plaque buildup in the arteries.
Manage your blood cholesterol
The fatty substance you carry in your blood is called cholesterol. Cholesterol is essential for your body only when present in balanced amount. The imbalanced ratio of cholesterol increases the risk of stroke and heart attack.
Fat is an important component in your diet. We need fat in our diet as a fuel or energy to carry out normal activities. Fats we need in our diet include saturated, polysaturated and unsaturated fats. However, we don’t need trans fats. Trans fat is harmful to your body as it forms clogs in the arteries and increases the levels of low-density lipoproteins which is also known as bad cholesterol and by reducing the levels of good cholesterol also called as high-density lipoproteins. By avoiding trans fats, you can improve the blood flow of the body.
Due to fat or cholesterol deposition in your arteries, arteries become hard and narrow and restricting the blood flow. All these things lead to leads to heart problems such as stroke and heart attack. If you fail to control your cholesterol by diet and exercise your doctor may prescribe you some lipid lowing drugs such as Atorvastatin or Rosuvastatin, etc. Adding fruits, vegetables and whole grains in your diet and seafood help you to lower your cholesterol level.
Manage your blood pressure
Blood pressure in the most common disease these days and if it’s too high then you need to manage it to carry out normal activities and to make your heart healthy.
High blood pressure is directly responsible for the higher risks of stroke. High blood pressure can be controlled by reducing salt intake and by taking prescribed medications.120/80 mmHg is considered as standard or optimal blood pressure.
To control your blood pressure, you must monitor your blood pressure at least twice or thrice in a day. If you find your blood pressure on the higher side, then you must make attempts to keep it in normal range either by diet, exercise or medications.
If high blood pressure remains untreated, then it can permanently damage your arteries and heart muscles. The force exerted by high blood pressure can form tears in the artery walls and which then form scar tissues.
Manage diabetes
Cardiovascular disease development in diabetic patients can be increased by high blood pressure, high cholesterol and smoking.
Management of diabetes is essential to prevent stroke or heart attack. Diabetes, high blood pressure, and high cholesterol are the chain of medical disorders which reduces the life expectancy of a person and increases the risks of other diseases as well. More than 65% of diabetic patients die from stroke or heart disease.
The ratio of deaths increases among the individuals who have diabetes and also suffer from heart diseases, like at least 68% of people >65 years of age with DM die of some form of HD; 16% die of stroke. So in order to control your diabetes you must consult your doctor, the doctor can provide you the better health plan consisting of medications, dietary modifications, and exercise.
Be physically active
Your heart loves activity. The health of your heart depends on your physical health. To make your heart healthy, you must add some physical activity in your daily routine. Lack of physical activity increases the chances of heart disease. Physical exertion keeps your arteries flexible and open and also reduces the chance of blockage.
Sitting for longer period is terrible for your physical health and heart health. Sitting and doing no physical exercise increases risk obesity and which in turn affect your heart health.
You must include some physical activities, sports in your daily routine to avoid heart issues. Have some exercise in the gym, play football, ride a bicycle, running, jogging all these physical exertions make you and your heart healthy.
Research studies show that at least 150 minutes per week of moderate physical activity can assist you to lower blood pressure, lower cholesterol and keep your weight at a healthy level.
Achieve and maintain a healthy weight
There is a direct link between obesity and heart diseases. The obese patient has a higher risk of developing various heart problem. As an obese patient is inactive, have high cholesterol levels and high blood pressure. Obesity also disturbs the normal heart rhythms and electrolyte balance.
So, maintaining a healthy weight is important for heart health, as it protects the heart from damage and fatigue. A healthy weight facilitates many processes of the body to run smoothly and also circulates essential fluids to manage and prevent the strain on your heart.
Limit alcohol
If you are alcoholic and need healthy heart, then you must limit your alcohol or quit alcohol to avoid further damage. As alcohol produces irregular heartbeats, increases cholesterol (triglycerides) increases blood pressure, increase cardiomyopathy, stroke, cancer, and other diseases.
Enjoy a variety of nutritious foods
Healthy food is a must for a healthy heart. You have to choose and pick from a different type of foods for better heart health. Try to consume fresh fruits, vegetables, nuts, whole grains in your diet. Use foods rich in proteins and lower in fat content. Make a habit of consuming fish almost once a week.
Avoid soda drinks, processed foods, fats foods such as pizzas, burgers, cheese sandwiches, cream cakes as they are unfit and unhealthy for the heart.
Dental hygiene
Dental hygiene is also essential for heart health. Maintaining good dental health is the indication of overall health including heart health. Research shows that bacteria responsible for gum disease can travel to the bloodstream and cause an elevation in C-reactive protein, which is the indication of inflammation of blood vessels.
Improving sleep pattern
Sleep hygiene is a vital part of keeping your heart healthy. If you don’t sleep enough, you may be at a higher risk for cardiovascular disease no matter your age or other health habits.
It is the will power of a person to take steps which are beneficial for health. By making certain lifestyle modifications, you can live a healthy and peaceful life. Your small steps can gain you substantial benefits for longer period. You should realize that you are progressing and moving in a direction which is healthy for your heart.
Call now (586) 698-1200 to schedule an appointment with a Cardiologist in Sterling Heights, Washington Township or Rochester Hills, Michigan.
