Heart disease is a very serious life-threatening illness, and it is the leading cause of death for both men and women in the United States. Nearly one-third of the deaths in the United States can be blamed on this disease. According to research, as much as 80 percent of premature heart disease is preventable by making lifestyle choices such as exercising, eating healthy, and managing your weight. Heart disease is easier to treat when detected early. Know what are the symptoms of heart disease and learn how to reduce your risk of this disease.
It’s never too early to start preventive strategies like eating a healthful diet, quit smoking, and adding exercise to your daily routine.
Risk factors for heart disease
Risk factors can predict heart disease. It is very important that you minimize risk factors as early as you can. There are two types of risk factors. These are controllable and uncontrollable. The controllable risk factors are the ones that you can change, like smoking, exposure to second-hand smoke, high blood pressure, high cholesterol, lack of exercise, obesity, stress, and diabetes. You cannot change uncontrollable risk factors like heredity (family history), age or gender, but changing other risk factors may lower your chances of developing heart disease. If you suffer a heart attack, risk factor modification may help improve your recovery. Working on one risk factor at a time will increase your chance of success.
Racial and ethnic heritage
High blood pressure, diabetes, and heart disease vary among different backgrounds. Your racial and ethnic heritage may influence your heart disease risk. Certain minority groups face a greater risk than others. Many factors likely contribute to the higher heart disease rates seen among some people.
A family history of heart disease will increase your risk of coronary artery disease if a parent develops it at an early age. This would be before age 55 for a male relative such as (brother or father) and age 65 for a female relative (mother or sister) Men are generally at greater risk of heart disease, but women’s risk increases after menopause.
Women and heart disease
According to research, heart disease is the most common cause of death among women. About one in four women dies of heart disease in the United States. Your best defense is controlling the risk factors that can lead to heart disease, high blood pressure, high cholesterol, diabetes, smoking, stress, excessive alcohol consumption, inactivity, and overweight.
If you smoke, quit immediately. Eat a healthy, well-balanced diet. Exercise regularly and maintain a healthy weight. If you have to drink, do it in moderation. Reduce stress and keep it under control. Follow, what are the symptoms of heart disease. Talk to your doctor about your symptoms before its too late. Heart disease is easier to treat when detected early.
Steps to reduce your risk of heart disease.
These are some heart disease prevention tips you can take to reduce your risk. Using tobacco or smoking is one of the risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels so no amount of smoking is safe. Your risk of heart disease begins to lower soon after you quit smoking.
Exercise for a healthy heart. Getting regular exercise daily and maintain a healthy weight can reduce your risk of heart disease. Exercise can also reduce your chances of developing other conditions that may put a strain on your heart. You can walk for 150 minutes a week or 30 minutes a day of moderate activity. You don’t have to put a strain on yourself to achieve benefits but you can do a little more each day to see more benefits.
Eat a healthy balanced diet
A balanced diet is a key to healthy eating. There are simple steps you can take for your body to get the most from your food. A healthy diet should be low in refined carbohydrates, sugars, and bad fat products. When you cut down on bad fats known as trans fats, you reduce your risk for heart disease. Avoid saturated fatty acids as these will increase your weight and cholesterol levels as well. Avoid processed foods, which usually contain large amounts of refined carbs or sugar.
Eat lots of fresh fruits and vegetables, fish, and fiber foods to help fight heart disease. Eating two or three servings a week of salmon and tuna may decrease your risk of heart disease. Cut down on fried foods and caffeine. Eat three meals a day, with a low-fat snack such as an apple in-between. Remember to drink water and keep hydrated and if you drink alcohol, do it in moderation.
Maintain a healthy weight
Being overweight increases your risk of heart disease. Excess weight can also lead to conditions that increase your chances, such as high blood pressure. Men are generally considered overweight if their waist measurement is greater than 40 inches and women are conspired overweight if their waist measurement is greater than 35 inches.
Get enough sleep. Sleep deprivation can harm your health. Most adults need seven to nine hours of sleep each night. Make sleep a priority in your life.
Learn to Manage stress. Research has shown that people under increased stress have increased in alcohol, drugs, cigarette, and caffeine usage. Find ways to manage your stress such as physical activity, relaxation, exercises or meditation to help improve your health.
Get regular screenings
High blood pressure and high cholesterol can damage your heart and blood vessels. Regular screening can tell you what your readings are and whether you need to take action. Since diabetes is a risk factor for developing heart disease, you should talk to your doctor about getting screened for diabetes.
Certain types of heart disease, cannot be prevented, but you can help prevent many other types of heart disease by making lifestyle changes that can improve your heart disease. Now, what are the symptoms of heart disease? If you think you may have heart disease based on your symptoms, make an appointment to see your doctor. Don’t delay. Your health could depend on it.