Heart diseases, often called as cardiovascular diseases is the main and leading cause of death among people worldwide. If you are looking for preventive measures for heart diseases then there is good news for you, that there are various preventive measures for heart diseases. You can easily reduce the risk of heart diseases by simply making some lifestyle changes and by taking certain precautions.
In this blog, we discuss various preventive measures for heart diseases in a very simple way. Our main focus is on maintaining a healthy heart with the help of diet, exercises, stress management and many more. Whether you have a family history of heart diseases or you just simply wants to take care of your heart, there are a lot of preventive measures for heart diseases in this blog.
What are heart diseases?
Before discussing preventive measures for heart disease, it’s important to understand what are heart diseases or problems. Heart diseases refer to several conditions that affect the health of the heart structurally and functionally. The most common heart disease is the blockage and narrowing of blood vessels. It is known as coronary artery disease. This disease can lead to severe chest pain, heart attack and even the failure of the heart. There are also a lot of heart diseases including:
- Arrhythmias: This disease of the heart is also very common. In this disease there are irregular heartbeats.
- Heart valve disease: In this disease, there are severe issues with the heart valves.
- Heart failure: Heart failure is the main cause of death among young generation of digital world. This disease happens when the heart cannot pump blood effectively.
- Congenital heart defects: This disease cannot be developed because it is present at the time of birth. In this disease, there is a problem with heart’s structure present at birth.
Importance of the preventive measures for heart diseases
Preventing heart diseases is crucial and necessary because heart disease can completely affect the quality of life. Not only that, but it even be fatal. The earlier you decided you take preventive measures for heart diseases, the better chance you got to avoid serious complications. Many people also say heart diseases as a “silent killer” because many people do not experience symptoms until the damage or disease is severe. The main focus of prevention is to address the risk factors earlier, leading to a healthier, happier and longer life.
Common risk factors for heart diseases
Before discussing the preventive measures for heart diseases it’s important to understand the common risk factors that cause heart disease. If we take care of the risk factors then it also becomes the preventive measures so it’s important to discuss risk factors. There are some risk factors that was not under our control like age and genetics. However, many other diseases can be managed or reduced through lifestyle changes and medical intervention.
Non-modifiable risk factors:
These are the factors that was not under our control. In these factors the most common are age, genetics, and family history.
- Age: It is a common fact that the risk of heart diseases increases as the age increases.
- Genetics: Genetic also plays an important role in the risk factors of heart diseases. According to genetic, men are at the higher risk of heart diseases earlier in life and women’s risk increases after menopause.
- Family history: If anyone in your family has heart disease history then there is a high chance that you also got the disease.
Modifiable risk factors:
- These are the risk factors that was under our control. We can have the ability to manage them. We can manage them by making small lifestyle adjustments.
- High blood pressure: If your blood pressure remains high then there is a high chance that you got heart diseases cause high blood pressure increases the strain on the heart.
- High cholesterol: If the level of cholesterol remains high in your body, then there is high chance for heart diseases because bad cholesterol has the ability to block the arteries.
- Smoking: If you do smoking then you have high chance of getting heart diseases then the people who do not smoke. So, if you quit smoking then it is among the best preventive measures for heart diseases.
- Obesity: Excess weight also increase the risk of heart disease. If you are overweight then you might face the problem of heart diseases.
- Physical inactivity: The people who do not do any kind of physical activities are at the greater risk of heart diseases. This is because, lack of exercise leads to many heart diseases like high blood pressure, obesity and poor cholesterol level.
- Unhealthy diet: If you do not take a healthy diet and eats the food high in fats then there is a high chance that you got heart diseases. Diet high in fats, sugar and salt can lead to heart problems.
- Stress: Most of the cases of heart attack is directed with stress.
- Alcohol consumption: Excessive consumption of alcohol can also lads to heart diseases. If you consume to much alcohol then it can raise your blood pressure and cholesterol levels.
Preventive measures for heart diseases
The best preventive measures for heart diseases is to manage the risk factors with the help of healthy habits. Now, we discuss most important preventive measures for heart diseases in detail.
Maintain a healthy diet
A balanced diet is crucial and necessary for maintaining and preventing heart diseases. A healthy and balanced diet is really very important for maintaining overall health. If you want to maintain a healthy diet then focus on the following elements.
- Eat more fruits and vegetables
- Add whole grains in your diet
- Limit unhealthy fats
- Avoid added sugar
Example of heart healthy foods
- Leafy greens
- Berries
- Whole grains
- Nuts, seeds
- Healthy fats
- Fatty fish
Exercise regularly
Doing regular exercises is one of the best preventive measures for heart diseases.
Useful exercises for heart health Types:
Aerobic exercises: Walking, jogging, swimming, running, and cycling are activities that enhance cardiovascular fitness and benefit the heart but help to keep abreast of weight in check.
Strength exercises: This is another way of exercising that takes part in keeping the heart healthy. Some weight lifting or bodyweight exercises like doing push ups can build up muscles and reduce the fat within them.
How much exercise do you need
According to latest studies and research, 150 minutes of aerobic exercises (like walking) and 75 minutes of heavy activities (like running) is enough per weak.
Quit smoking
Quitting the smoking is also among the best preventive measures for heart diseases. If you really wants to prevent your heart from diseases then you must quit smoking first because smoking is the leading cause of heart diseases. Smoking has a lot of disadvantages like it damages the blood vessels, raises blood pressure and also reduces the amount of oxygen that reaches the heart.
Benefits of quitting smoking
- Lowers the blood pressure
- Improve the level of cholesterol
- Reduce the risk of blood clots
- Allow the lungs to function better
- If you really want to quit smoking then there are a lot of ways to quit smoking naturally.
Control high blood pressure
High blood pressure is the main cause of the diseases of heart. Controlling high blood pressure is also among the preventive measures for heart diseases.
Ways to control blood pressure
- Limit the intake of salt
- Do exercise regularly
- Try to reduce your stress level
- Limit the use of alcohol
- Take medication as described by the doctor
Manage stress
Stress affects your heart adversely. You must use Stress management technique to manage your stress.
Stress management technique
- Deep breathing exercises
- Yoga and meditation
- Physical activities
- Take enough sleep
Manage diabetes
Diabetes significantly increases the risk of heart diseases. Managing diabetes are also among the best preventive measures for heart diseases.
Tips for managing diabetes
Monitor your blood sugar level: Regularly check your blood sugar level.
Follow a healthy diet: A healthy diet is really necessary for managing diabetes.
Exercise regularly: Physical activities are really very helpful in managing blood sugar level.
Conclusion
Heart diseases have become the primary cause of death of most people. Since it is quite dangerous, at the same time, there are some preventive measures too. You can show a remarkable reduction in the risk of heart diseases by making small changes to lifestyle. For example by adopting healthy diets, regular exercise, stress management, and quitting smoking.
Start caring your heart from today. Remember one day pass will never come, so start it today.
Heart diseases have become the primary cause of death of most people. Since it is quite dangerous, at the same time, there are some preventive measures too. You can show a remarkable reduction in the risk of heart diseases by making small changes to lifestyle