Heart health is something every person should be concerned about. You may not pay attention, but your heart is working round the clock for you. Your heart is really the most crucial organ in the body as it pumps oxygen and blood into your body. When you don’t give the care your heart needs, it can result in severe issues, including a blockage in arteries, plaque formation, etc. You should understand the factors contributing to heart disease and the measures that help to prevent them.
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Risk Factors Contributing To Heart Disease
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- High blood cholesterol – One of the significant factors contributing to heart disease is cholesterol. Cholesterol is a fat-like substance carried in your blood that is found in every body cell. Extra cholesterol comes in your body when you eat animal products or anything high in saturated fat. If you develop too much bad cholesterol, it can lead to heart disease.
- High blood pressure – High blood pressure increases the risk of heart stroke, heart attack, and any disease related to the heart. It varies with age and activities, but a standard reading for a resting adult is 120/80. If you smoke, or you are obese or have high cholesterol with high blood pressure, the chances of heart disease increases.
- Diabetes – Heart disease is the leading cause of severe illness or even death among people with diabetes, especially those who have type 2 diabetes. It is estimated by The American Heart association that about 65 percent of diabetes patients die due to cardiovascular disease.
- Obesity – Extra weight is the main reason for high cholesterol levels, diabetes, high blood pressure, all factors that contribute to heart disease.
- Physical Inactivity – People who are not active are more prone to heart diseases than those who exercise daily. Workout helps to maintain a healthy weight, diabetes, and cholesterol level. Also, you can strengthen your heart muscles and arteries more flexibly with exercise.
- Age – The risk for heart disease also increases with increasing age. As we age, our heart tends to work less efficiently. The arteries stiffen and harden, and the heart’s wall thickens with age, because of these changes, the risk increases.
1. Keep Moving
Being too much inactive is a significant risk of heart disease—exercise and maintaining a healthy weight lowers the bad cholesterol, blood pressure, and diabetes. According to the experts, being active for at least 30 minutes a day proves beneficial to minimize the risk of cardiovascular diseases. The exercise doesn’t have to be intensive; the motive is to stay active. Also, regular workout results in weight loss, which cuts down the risk of obesity. If you want to begin some activity you can start with:
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- At least two strength-training sessions a week;
- Minimum 150 minutes a week of any moderate aerobic exercise;
At least 75 minutes a week of vigorous aerobic activity.
2. Quit Smoking
You can favor your heart by quitting smoking or any other tobacco product. Your blood vessels may get damaged due to the chemical present in tobacco. Cigarettes reduce the oxygen in your blood that eventually increases your blood pressure because your heart has to work harder to supply an adequate amount of oxygen to your body. As soon as you quit smoking, the risk of heart disease starts to decrease. A year without cigarettes and the risk of heart disease would be half than any smoker.
3. Heart-Healthy Diet
A healthy diet rich in nutrients helps to lower the risk of type 2 diabetes, bad cholesterol, obesity, and blood pressure. Load your diet with vegetables and fruits, beans, whole grains, fat-free dairy products, and healthy fats. Also, limit the intake of sugar, salt, alcohol, trans fat, and saturated fat.
