Lifestyle changes for heart disease prevention

One can conquer heart diseases through lifestyle changes, which will help maintain artery health and prevent further progression of heart diseases.

Smoking, lack of physical activity, drinking and stress are major risk factors for heart diseases. But, adopting a healthy lifestyle can prevent heart diseases.

Sweat it out

About 30 minutes of moderate activity like brisk walking at least five days a week is essential for adults. Children and young adults can exercise for at least 60 minutes every day. Also, 30-60 minutes of moderate exercise every week burns around 600-1200 calories per week. You don’t have to sweat it out in a gym to achieve your exercise goals, rather, slowly increase the duration and intensity of your exercise to achieve bigger goals. Regular exercise also decreases the risk of cardiovascular diseases by almost 40 per cent.

Maintain a healthy weight

Being overweight can put you at risk of developing heart diseases, high cholesterol, high blood pressure and diabetes. Did you know that after 18 years, every one kilogram of weight gain increases your risk of heart diseases by three per cent. So the best way to calculate your weight is by checking your body mass index (BMI), which takes into account your weight and height to identify whether you have a healthy or unhealthy percentage of body fat. A BMI of 23 or a higher BMI is linked to blood fats, high BP, risk of stroke and heart diseases.

According to a study, it was estimated that, if every person maintained his or her optimal weight, this would lessen cardiovascular disease by 25 per cent and lower strokes or episodes of cardiac failure by 35 per cent. Reducing your weight by just 10 per cent can decrease your blood pressure, lower your blood cholesterol levels and reduce your risk of diabetes.

Stop Smoking

According to a large study done on Tobacco Control, ‘Smoking just one to four cigarettes a day almost triples a smoker’s risk of heart disease and lung cancer.’ Smoking and tobacco are one of the major risk factors for all heart diseases and smoking narrows your arteries leading to Atherosclerosis, which can cause a heart attack. Low nicotine cigarettes, smokeless tobacco and low-tar cigarettes might be promoted as healthy and safe but they are also risky.

Get regular health screenings

If you are suffering from diabetes mellitus, high blood pressure and high cholesterol than you are at a higher risk for other heart diseases. So it is advised to test your blood sugar levels regularly to understand your heart health. One can reduce the risk of heart disease by 60 per cent if he/she can control their blood sugar levels.

Dont worry too much

Make time for de-stressing activities like exercise and meditataion to live a long, healthy disease free life.

Source: Times of India


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