Heart diseases may sometimes lead to death. But you can still reduce the chances of heart diseases by making changes in your lifestyle.
- Don’t smoke or use tobacco
When it comes to heart disease prevention, no amount of smoking is safe. The more you smoke, the greater your risk.
Chemicals in tobacco can damage your arteries permanently (atherosclerosis) which can lead to a heart attack.
- Limit alcohol
Drink moderately i.e.
- Up to 1 glass a day for women
- up to 2 glasses a day for men
- Exercise regularly
Physical activity can help you control your weight and reduce your chances of developing other conditions that may lead to heart diseases, such as high blood pressure, high cholesterol and diabetes.
Exercise at least three to four times a week for 30 minutes at a time.
- Eat a healthy diet
- Eat foods low in saturated fats, Trans fat, and cholesterol and high in fiber to help prevent high cholesterol.
- Limit salt (sodium) to lower your blood pressure.
- Limit sugar to prevent or help control diabetes.
- Maintain a healthy weight
Obesity increases the risk of heart problems. Calculate your Body Mass Index (BMI) to determine whether you have a healthy or unhealthy percentage of body fat.
- Men are generally considered overweight if their waist measurement is greater than 40 inches (101.6 centimeters, or cm).
- Women are generally overweight if their waist measurement is greater than 35 inches (88.9 cm).
- Get enough sleep
People who don’t get enough sleep have a higher risk of obesity, high blood pressure, heart attack, diabetes and depression. Ensure to get 7-9 hours of quality sleep.
- Manage stress
Stress has become one of the common reasons causing heart diseases. Do stress releasing exercises and meditation to cope up with the stress.