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Heart palpitations

Heart Disease Prevention


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Heart disease is among the leading causes of death across the globe. The incidence of cardiovascular complications continues to rise. This is largely attributed to the stress of modern life, the pollution in the water we drink and the air we breathe, as well as the abundance of unhealthy food. Whereas all these factors have a part, it often comes down to your individual lifestyle choices. In that light, we look at a few tips that you can follow to lower your risk of heart disease.

Practice Healthy Eating

Nutrition and diet play an integral role when it comes to preventing heart disease. In fact, research shows that in spite of having a family history or genetic predisposition for cardiovascular problems, maintaining a healthy diet can lower your risk. In order to avert heart disease, you need a diet rich in vegetables, raw fruits, fiber-rich whole grains, and omega-3 fatty acids.

Moreover, in the spirit of practicing health eating, there are foods that you’ll have to limit or avoid altogether. They include:

  • Alcoholic beverages
  • Foods with high amounts of salt and sugar
  • Foods with partially hydrogenated vegetable oil

Also, you’re advised to watch your calories. It’s important to know how many calories you need and focus on consuming a variety of foods that are abundant in nutrients and low in calories.

Work Out for Your Health

Regular exercise is another essential habit when it comes to prevention of heart disease. You need to realize, however, that getting exercise doesn’t have to include the gym or the grueling aerobic sessions. You can actually exercise at work, school, home, or anywhere else.

Here are some effective, but less strenuous exercises:

  • Walk instead of driving
  • Park the car a little far from your destination, and walk the rest of the distance
  • Always take the stairs instead of the elevator
  • When you are at the store, just make an extra trip around the aisles, to ensure you picked everything on your shopping list.

Wherever you are, you need to be conscious of the amount of workouts you have every day. This will not only improve your overall health, but will also make you look and feel better than ever.

Uphold Positive Habits

When it comes to heart disease prevention, positive habits include:

  • Reducing or avoiding alcoholic drinks
  • Stopping smoking
  • Managing stress

Managing stress may not be easy, but with a few tricks, you will be able to live longer, healthier, and happier. Just counting to ten or taking a couple of deep breathes will normally calm you down, and make you feel more under control, in even the most stressful of circumstances.

Medication

If you have a particularly high predisposition of cardiovascular complications, your doctor may prescribe medication to lower your risk. The medications that are often used to help prevent heart disease include:

  • Blood pressure tablets – these include angiotensin-converting enzyme (ACE) inhibitors that are used in the treatment of high blood pressure.
  • Low-dose aspirin – this is used to prevent blood clots.
  • Statins – are used to minimize blood cholesterol levels.

With the number of heart disease cases rapidly increasing, it has become more vital than ever to take care of our hearts. In that light, it is imperative that you seriously follow heart disease prevention methods. Fortunately, heart disease prevention isn’t so difficult, and you can do it with a few lifestyle changes. Therefore, follow the above lifestyle habits to safeguard your heart health and improve your general health and well-being.

 

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Understanding Heart Disease

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Heart disease is a very serious problem in the United States. Each year, over 600,000 people die of heart disease each year. It is the leading cause of death in men and women. Because heart disease is such a serious problem, it is important that you know what causes the disease and ways that you can prevent it.

What is Heart Disease

There are a few types of heart disease and if not caught in time, they can be fatal. The types of heart disease include:

  • Heart attack
  • Irregular heart rhythm (Arrhythmia)
  • Atrial fibrillation
  • Heart valve disease
  • Sudden cardiac death
  • Congenital heart failure
  • Enlarged heart (Cardiomegaly)
  • Heart muscle disease
  • Dilated Cardiomyopathy
  • Hypertrophic cardiomyopathy
  • Restrictive Cardiomyopathy
  • Pericarditis
  • Pericardial effusion
  • Marfan Syndrome
  • Heart murmurs

What are the Symptoms of Heart Disease

The symptoms of heart disease can differ, depending on the type that you are suffering from. Overall, however, most of the symptoms are alike, making it difficult to tell what is wrong unless you see a doctor. Also, it is important to understand that heart disease can present very differently in men than in women. Some of the most common symptoms of a heart attack include:

  • Heart palpitations (A fluttering or flip flopping in your chest. You could also feel as though you are skipping heartbeats.)
  • A strong pounding feeling in the chest
  • Pain, pressure, or tightening in the chest
  • Shortness of breath
  • Extreme weakness or fatigue
  • Nausea
  • Vomiting
  • Excessive sweating
  • Dizziness
  • Fainting

Risk Factors for Heart Disease

There are certain risk factors that make it more likely for one person to suffer from heart disease than another person. These risk factors include:

  • Sex (Males are more likely to develop heart disease than females)
  • Old age
  • Family history of heart disease
  • Post-menopausal women
  • Race (Mexican-Americans, African-Americans, and American Indians are more likely to develop heart disease than Caucasians)
  • Smokers and tobacco product users
  • Individuals with high blood pressure (hypertension)
  • High LDL cholesterol (bad cholesterol) and low LDL (good cholesterol)
  • People who are physically inactive
  • Obesity (and individual who is 20 percent over their ideal weight)
  • Excessive drinking
  • Recreational drug use
  • Uncontrolled diabetes
  • Uncontrolled stress
  • Uncontrolled anger

How To Lower the Risk of Developing Heart Disease

If you have a risk factor for developing heart disease, there are a few things that you can do and changes that you can make to reduce your risk. Some of these include:

  • Quit smoking: Smokers have more than twice the risk of developing heart disease than non-smokers.
  • Improve your cholesterol levels: You can improve your cholesterol levels by changing your diet. If that doesn’t work, your doctor can prescribe medication.
  • Control your blood pressure: You can control your blood pressure through diet, exercise, and weight management. If necessary, your doctor can prescribe medication.
  • Keep your diabetes under control.
  • Achieve a healthy weight through diet and exercise.
  • Become more active by walking or exercising.
  • Eat a heart-healthy diet, low in salt, cholesterol, trans fat, saturated fat, and refined sugars. Introduce more fruits, vegetables, nuts, and whole grains to your diet.
  • Manage your stress and anger: Poorly controlled stress and anger can be treated with relaxation techniques, such as yoga, meditation, and massage. You can also try to manage your time better and set realistic goals to reduce your stress. An anger management class can help you control your anger.
  • Quit drinking: Seek professional help if necessary.
  • Quit doing recreational drugs; Seek professional help if necessary.

Heart disease is a leading killer in the United States. If you know the risk factors for heart disease, you can start trying to make changes to live a healthier life.

 

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