As per the latest proposition of the World Health Organization, a heart attack has been indicated as the number 1 cause of death in developed countries, such as the United States. Heart issue, if ignored for a longer period of time, can give rise to more severe conditions, such as heart stroke; which has been noted as the fifth leading cause of death, across the world. Experts have suggested that effective management of a healthy lifestyle, can contribute to reducing the risk of heart disease and associated issues.
The article has been intended to update our reader with some of the important tips to live a heart-healthy lifestyle, and further reduce the modifiable risk factors for the same.
Alterations to the lifestyle
1. Stop Smoking
Scientists, medical experts have urging people to quit smoking, due to various side effects associated with active as well as passive smoking. It can always be easy to quit smoking, depending upon your strong willpower and reduce the risk associated with a heart attack; however, it is always very tough to live with deadly health conditions, such as heart attack as well as heart stroke.
2. Prevent consumption of food that causes a stroke
A heart-healthy diet is a key to reducing the risk of heart attack or heart -stroke; as the food that is being consumed play a major role in choking arteries carrying oxygenated blood towards the heart due to extensive fat deposition. In this regard, experts are encouraging people to increase intake of good, nutritious food, such as poultry, fish, vegetable oils, nuts etc. and further avoid consumption of sweet, artificial sweeteners as well as red meat.
3. Reduce the level of cholesterol from your body
It has been confirmed since decades that deposition of fat in the arteries carrying oxygen-rich blood towards different vital organs of the body, can lead to disastrous health conditions, such as heart attack as well as heart stroke. In order to limit the level of cholesterol from your body, it is always important to avoid consumption of food with high saturated fat, and trans fat.
If you have encountered that in spite of maintenance of good diet and healthy lifestyle, you are not able to reduce the risk of higher deposition of cholesterol, then you should give a thought towards meditation.
Experts have proposed a reference range for cholesterol; according to which, total cholesterol should not be more than 20 percent of your triglyceride level, whereas as per the American Heart Association, one should always maintain low bad cholesterol level or LDL level to reduce the risk of heart attack as well as heart stroke.
Experts have further elaborated that High-Density Lipoprotein or HDL levels are good for preventing other lifestyle associated diseases, such as diabetes type 2, heart attack, heart stroke etc.
Triglycerides has been identified to be the most commonly observed type of fat in the body. Although normal levels of triglycerides vary as per age and sex of the individual, it should be noted that high triglyceride levels along with low HDL cholesterol can lead to atherosclerosis.
4. Maintain normal blood pressure
Constant and chronic blood pressure can be a primary cause of stroke, which is one of the leading causes of death, worldwide. Further to which, recovery has been extensively difficult. Limit the consumption of salt and consume all the prescribed medications in the recommended doses to reduce the risk of heart stroke.
5. Be physically active every day
Studies and relevant data has supported the fact that at least 150 minutes of moderately intense physical activity is necessary to keep your heart healthy and reduce the risk of associated disorders. A great cardiac workout pattern can be helpful in maintaining a healthy weight and reduce the level of cholesterol as well as blood pressure. So, if you are leaving quite a sedentary lifestyle so far, gear up and start out slowly, gradually yet daily with good cardio exercises.
6. Maintain healthy weight
In developed countries such as the United States, the majority of people are obese. On the go lifestyle, stress and supplements can be the answer to this situation. In order to reduce the risk of heart attack and heart stroke, it is very important to limit the normal weight and height ratio. Obesity further promotes you to live a lifestyle with high blood pressure, diabetes, and cardiovascular disorders.
7. Limit intake of alcohol
Although a daily sip of a limited quantity of beer is recommended by experts for great metabolism, and good heart health; drinking too much of alcohol has been proven to be bad for your liver as well as your heart. Alcohol can contribute towards an increase in the level of triglycerides, obesity, suicidal tendency, accidents, and liver damage.
8. Reduce the stress
Almost every study relevant to the lifestyle disorders suggests you limit the level of stress; due to its strong association with coronary heart diseases. Too much of stress has also been linked with a heart attack, brain stroke and heart stroke.