Heart disease occurs when your heart muscle becomes damaged or stops working properly. It can lead to heart attack, heart failure, or other heart-related diseases. The risk factors for heart disease include high blood pressure, high cholesterol, smoking, and diabetes. By reducing these risk factors, you can greatly reduce your risk of developing heart disease. The good news is that heart disease can often be prevented or delayed with lifestyle changes.
Cardiovascular Exercises
The American Heart Association has recommended cardio exercises as one of the best ways to prevent heart diseases. The best thing about cardio exercises is that they are safe for everyone. You can do cardio exercises on a regular basis to strengthen your heart and lower your risk for developing heart diseases. The most common forms of cardio exercises include aerobic exercises, jogging, running, walking, swimming, rowing, and cycling. Some other cardio exercises include dance, skating, and skiing. The best cardio exercises are those that make you sweat. It means you are getting your heart rate up and burning more calories.
Stroke Risk Reduction Strategies
A stroke is the interruption or loss of blood flow to the brain, which leads to death of brain cells. It is the fifth leading cause of death in the world. According to WHO, 15% of all deaths globally are caused by stroke. There are several ways to reduce your risk of developing a stroke. - Blood pressure: High blood pressure is a major risk factor for stroke. You can monitor your blood pressure at home with a blood pressure monitor. If you have high blood pressure, you can ask your doctor about medication or lifestyle changes to reduce your blood pressure. - Blood cholesterol: In fact, cholesterol is important for good health, but high cholesterol can increase the risk of developing a stroke. You can reduce your cholesterol by eating a healthy diet and exercising. - Diabetes: People with diabetes are more likely to have a stroke than people without diabetes.
Change your diet
There are many foods that you can include in your diet to lower your risk of developing heart diseases. The following are a few of them: - Potatoes, yams, and pasta are high in carbs but they are rich in potassium, magnesium, and fiber. Potatoes and yams are rich in vitamin B6, which helps in lowering blood pressure. - Dairy products are rich in calcium and Vitamin D, which helps in lowering blood pressure. - Nut and seeds are rich in magnesium, vitamin E, and omega-3 fats, which can reduce blood cholesterol and blood pressure. - Vegetables like carrots and spinach are high in Vitamin A, which helps in removing harmful cholesterol from your body. - Whole grains are rich in fiber, iron, and magnesium, which can lower cholesterol and blood pressure.
Monitor and manage stress
Stress is the major risk factor for heart diseases and stroke. If you often feel stressed, it can lead to an increased risk of heart diseases and stroke. There are several ways to reduce stress in your life. You can take up meditation, yoga, or other relaxation techniques. You can also ask your loved ones for help whenever you need support.
Summary
Heart diseases are the leading cause of death in the world. Cardio exercises, blood pressure control, cholesterol reduction, and a healthy diet can help reduce your risk of developing heart diseases. Stress management is an important step toward reducing your risk of heart disease. For preventing heart diseases, it is important to change your diet and exercise regularly. You can reduce your stress by taking some time out for yourself.