We often hear people say, “If only I had a second chance in life, I would do things differently!” But unfortunately, not everyone gets that second chance.
But we don’t have to wait for a problem to arise, to risk our own health so let begin our heart disease education or help others. Take the time to educate yourself, and other people, by learning these three tips about heart disease and healthy living before it is too late.
1. Know our risk, no matter our age
For a person, heart health became an issue in their early twenties. They can have risk factors that if they ignore, like high blood pressure, high sugar level and almost risking life. No matter how small our health issues may seem, find out if there are any risk, and what we should do to reduce it.
2. Get our regular checkups
The importance of it cannot be stressed enough. If ignored various warning signs for years. If they had gone for a checkup, their conditions could’ve been treated and monitored without the need for open heart surgery. So don’t wait until to feel symptoms. Getting regular checkups should always be an annual priority.
3. Make our lifestyle a heart-healthy one
Making healthy changes in our life can reduce our risk for heart disease by as much as 80 percent. That means we should be getting at least 40 minutes of physical activity each day. It does not have to be strenuous – walking, house cleaning, gardening and swimming all count. It also means healthy balanced diet and including more fruits, vegetables, whole grains and fish in our diet and cutting back on foods high in fat, cholesterol, and sugar. A healthy lifestyle also means learning the skill to relax. So make it a priority to take out plenty of time for yourself.
Tips to reduce heart risk
Becoming a healthier you isn't as difficult as you might think if you follow these simple tips.
• Be active. We must aim for about 30 minutes of exercise most days.
• Consider low-dose aspirin. Consult your doctor about whether you can take a low dose of aspirin every day, which may reduce the risk of developing the cardiovascular disease
• Eat a heart-healthy diet. Reduce consumption of high-fat and cholesterol-laden foods such as fried foods, fishes, meats and eggs, and eat more food with high-fiber, including whole grains, vegetables, and fruits.
• If you’re overweight then try to shed some pounds. Seek the help of a registered dietitian to come up with a healthy and most reasonable diet that you can easily maintain.
• Try to keep the blood cholesterol levels within target ranges. LDL (bad) cholesterol must be below 100; HDL (good) cholesterol must be higher than 40 in men and well higher than 50 in women. Triglycerides should be lower than 150.
• Maintain your blood glucose level within the target range. Your doctor can help you to determine the right range. Most people should aim for an A1C that is seven or below.
• Maintain a controlled blood pressure level. Try to have a preferably 130/80 or lower blood pressure level.
• Quit smoking. Talk to your doctor about getting help when you’re ready to quit.
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