Heart disease is not only serious, it can kill you. Often there are no symptoms of heart disease before an attack. Protect yourself with prevention. Following are fifteen steps that you can take to lower you risk of heart disease or stroke.
1. Enjoyable Exercise. Many people consider exercise a chore to be endured. All too often this attitude results in avoiding exercise, or quitting your program altogether. If you really hate going to the gym, find an exercise that you enjoy doing. According to Forbes (Forbes.com) , Dr. Gerry Maddoux, a cardiologist and author of “Your Heart: Treat it Like You Love It” suggests at least a 30 minute daily workout with friends. Pick enjoyable activities, such as walking on the beach or walking your dog.
2. Go To Sleep: People who are sleep deprived, or those who work irregular shifts, are at a greater risk of a heart attack because their sleep is thrown off.. reports Forbes (Forbes.com). Cardiologist Dr. Thomas Lee, who is the editor of the Harvard Health Letter, stated to Forbes that too little, or irregular sleep caused a surge in adrenaline, which causes elevated blood pressure, which strains the heart. Your days should be structured so that you can get enough sleep. Avoid alcohol because it inhibits deep, restorative sleep.
3. Get and Use a Heart Rate Monitor. Heart Rate Monitors can identify your target hear rate and help you train. Training efficiently can help you burn more calories and make your heart stronger.
4. Take a Daily Aspirin: The American Heart Association recommends taking a low dose of aspirin (75 to 160 mg daily). Low doses of aspirin can reduce blood clots, which cuts the risk of a heart attack. Note: some people can’t take aspirin, obvioiusly they should not take aspirin.
5. Lose the Extra Weight: Aim for a healthy body mass index of less than 25 Forbes reports that Dr . Erin Michos, a cardiology fellow at Johns Hopkins Medicine says that our body mass index should be less that 25. People carrying excess body fat are more likely to develop heart disease. Fat around the waist line is particularly dangerous. According to the American Heart Associates, losing even 10 pounds can lower you risk of heart disease.
6. Lower Your Cholesterol. Your total cholesterol, which breaks down into LDL and HDL, should be less that 200 mg/dl, according to cardiologists at Johns Hopkins Medicine, reports Forbes. It may help to eat oatmeal and walnuts. If you can’t reach your goal after three to nine months, you might want to consider drug therapy. Discuss your cholesterol levels with your doctor.
7. Watch Your Blood Pressure: The John Hopkins Cardiologist recommend keeping your blood pressure at less than 140/90 mm Hg. The optimal blood pressure is 120/20 mm Hg. You can monitor your blood pressure at home by purchasing a blood pressure cuff.
8. Preventive Screenings: Health screening which evaluate a person’s risk factors can play a big role is heart attack prevention, according to Dr. Boyd Lyles, medical director or U.S. Preventive Medicine. U.S. preventive Medicine partners with hospitals and doctors across the country to create centers for preventive medicine.
9. Stop Smoking. If you smoke, stop. Every puff temporarily increases your heart rate and blood pressure, According to the American Heart Association. Smoking causes the blood vessels that feed the heart to clump. Smokers’ risk of heart attack is more than double that of non smokers. If you don’t smoke, bu spend time in smoky quarters, the second hand smoke is also harmful to your heart. \
10. Eat Fish. A Mediterranean style diet, which is full of fish, olive oil and nuts can help to prevent heart attacks, according to Dr. Gerry Maddoux, reports Forbes The research on the benefits of the Mediterranean diet shows that the diet is preventative to second occurrence’s of heart attacks, but it stands to reason that it would also prevent first heart attacks. The important element is the omega3 fatty acids, which are found in fish and nuts.
11. Hold the Salt: Studies have shown that the DASH Diet (Dietary Approaches to Stop Hypertension) can lower blood pressure levels. The DASH diet recommends cooking with less salt`, eating fresh fruits and vegetables, eating low fat dairy products and at least three whole grains foods daily.
12. Research: Log on to web sites, such as the American Heart Association website to learn more about heart health recommendations. The site also has a risk assessment area.
13. Stress Reduction: Stress and anxiety can affect risk factors of heart disease and stroke, according the the American Heart Associates. There are many reasons for this, including that people who are stressed out may make poor dietary choices, over eat or smoke.
14. Control Diabetes: Diabetes increases your risk of heart disease. Uncontrolled blood sugar makes the risk even greater, according to the American heart Associates. Discuss ways to manage diabetes with your doctor.
15. Make a Commitment to Change. Commit to change. Even some small changes in diet and exercise routines can show big benefits to your heart.
This is not intended to be medical advice, not should it be constued as medical advice. Please check with your doctor before starting a program.
