How can you live a longer, healthier life? These few key factors can help you lower your risk of heart attack if you have never had one. They are part of an overall healthy lifestyle for adults.
Certain factors such as smoking, kidney disease or a family history of early heart disease can increase your risk for heart disease. Knowing your risk factors can help you and your doctor to decide on the best treatment plan for you. Many risk factors can be improved with simple lifestyle modifications.
EAT A HEALTHY DIET
Centre you’re eating plan around vegetables, fruits, whole grains, legumes, nuts, plant-based proteins, lean animal proteins and fish. You need to make smart choices like limiting processed meats, refined carbohydrates, and sweetened drinks in your diet. Check the nutrition facts label on the packaged foods items to cut back on sodium, added sugars and saturated fats, and avoid trans-fat containing foods.
BE PHYSICALLY ACTIVE
Move more – it’s one of the best ways to stay active, healthy and prevent disease. According to American heart association adults should get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week.
WATCH YOUR WEIGHT
You need to lose weight if you are overweight or obese. Start by portion control and moving more. You can check your body mass index (BMI) and take help from a professional to manage your weight.
If you have high blood pressure (hypertension), high cholesterol (hyperlipidemia), high blood sugar (diabetes) or other conditions that put you at greater risk, it’s very important to work with your doctor and make lifestyle changes. Most of these conditions can be prevented or managed by eating better, getting active, losing weight and quitting tobacco.High blood pressure and high cholesterol can damage the heart and blood vessels. But without testing for them, you probably won’t know whether you have these conditions. Regular screening can tell you what your numbers are and what action you need to take.
LIVE TOBACCO FREE
There’s no such thing as a safe tobacco product. If quitting smoking or tobacco is a challenge for you, ask your doctor for help to kick the habit using proven methods. Don’t try to swap one tobacco source for another.
GET GOOD QUALITY SLEEP
People who don’t get enough sleep have a higher risk of obesity, high blood pressure, heart attack, diabetes and depression.Most adults need at least seven hours of sleep each night. Make sleep a priority in your life. Set a sleep schedule and stick to it by going to bed and waking up at the same times each day. Keep your bedroom dark and quiet, so it’s easier to sleep.If you feel like you’ve been getting enough sleep but you’re still tired throughout the day, ask your health care provider if you need to be evaluated for obstructive sleep apnea, a condition that can increase your risk of heart disease. Signs of obstructive sleep apnea include loud snoring, stopping breathing for short times during sleep and waking up gasping for air. Treatments for obstructive sleep apnea may include losing weight if you’re overweight or using a continuous positive airway pressure (CPAP) device that keeps your airway open while you sleep.
Some people cope with stress in unhealthy ways — such as overeating, drinking or smoking. Finding alternative ways to manage stress — such as physical activity, relaxation exercises or meditation — can help improve your health.
Disclaimer : This blog solely intended for the educational/informational/awareness purposes and is not a substitute for any professional medical advice, diagnosis or treatment. Please consult your doctor/healthcare professional before acting on the information provided on the blog. Reliance on any or all information provided in the blog, is solely at your own risk and responsibility. Cosmic Life Sciences shall not be held liable, in any circumstance whatsoever.