According to WHO (World Health Organization) “The world’s biggest killer is ischaemic heart disease, responsible for 16% of the world’s total deaths. Since 2000, the largest increase in deaths has been for this disease, rising by more than 2 million to 8.9 million deaths in 2019. Stroke and chronic obstructive pulmonary disease are the 2nd and 3rd leading causes of death, responsible for approximately 11% and 6% of total deaths respectively.”
Heart disease is said to be the leading cause of death for both men and women in the United States.
Take conscious steps today to lower your risk of heart disease, here are some suggestions:
1. Eat a healthy balanced diet, keep your nutrition in check.
We eat food, not just to satisfy our hunger, food can be medicine for our bodies. According to the federal Dietary Guidelines for Americans, eating right for your heart involves eating whole grains, fruits and veggies, adding low-fat dairy, poultry, fish and nuts to round out your diet. Limit or avoid eating red meat, processed foods and foods high in salt/sodium.
Always remember to drink plenty of fluids every day as this helps in keeping the body hydrated, and transport nutrients throughout the body among other functions. You can also consider adding green tea to your diet.
2. Make exercise a regular routine.
Because your heart is a muscle, it needs to be worked out consistently to stay strong. Doing aerobic exercise most days of the week for 30 to 60 minutes is good for keeping your heart working as efficiently as possible.
3. Keep your blood pressure in healthy range.
High blood pressure, also known as hypertension, is a major risk factor when it comes to heart disease. Blood pressure is defined as the force of blood against the walls of your arteries that carry blood from the heart to all parts of your body. Your blood pressure will normally rises and falls during the day, but it can damage your heart and lead to other health problems if it remains higher than it should be for a long period. If you can keep your blood pressure within a healthy range, that will reduce strain on your heart and arteries. Regular exercise and a healthy diet will help keep your blood pressure in check.
Limiting your intake of alcohol and avoiding tobacco smoking are also important when it comes to managing blood pressure.
4. Lose weight if you need to do so.
When you have excess or too much weight it puts you at a higher risk for many health problems, including heart disease. Follow a smart and realistic weight loss plan, and be consistent in reaching your goal, and when you have done so create a vigilant maintenance plan so you won’t have to go through the process all over again.
5. Get enough regular sleep each night
Good quality sleep is essential to your health and well-being. Your heart is significantly impacted when your body does not get enough sleep. Your heart needs to rest just like your body and it get that rest while you sleep. Most people may need up to six to eight hours of sleep each day. If you are having problems falling to sleep or staying asleep, immediately talk to your doctor to rule out having a sleep disorder.