Patients who follow the “7 Lifestyles” recommended by the American Heart Association to prevent heart disease and stroke have a reduced risk of developing heart disease and stroke. The results of the survey that medical expenses can be reduced were announced.
7 Easy Ways to Prevent Heart Disease
Manage blood pressure
High blood pressure is a common disease, with more than one in three people over the age of 20 having high blood pressure, and 20% of them are unaware that they have high blood pressure. Since hypertension has few subjective symptoms and cannot be understood by oneself, it is important to carry out regular examinations. Get a home sphygmomanometer and measure your blood pressure in the morning and at night before going to bed.
It’s essential to maintain a healthy weight, reduce salt intake, and take the medicines prescribed by your doctor.
Abnormal cholesterol causes heart disease such as angina pectoris and myocardial infarction, which are the leading causes of death, and stroke such as cerebral hemorrhage and cerebral infarction. Cholesterol levels can be improved by habituating exercise, refraining from processed meats and other animal foods, choosing low-fat dairy products and healthy vegetable oils, and improving your diet.
Eating large amounts of animal lipid-rich diets can lead to abnormal increases in triglycerides in the blood after a diet, leading to heart disease and stroke. It is important to control with diet and exercise. High cholesterol levels require medical therapy. You are concerned about your cholesterol levels.
Lower blood sugar level
People with diabetes who are left with high blood sugar levels are more than four times more likely to have heart disease & stroke. Blood sugar levels can prevent these complications. When obese due to overeating or lack of exercise, the action of insulin that causes sugar to be taken up by muscle cells is inhibited, and insulin resistance tends to occur. The blood sugar level that has risen after eating becomes difficult to fall.
Diabetes is a disease that is easily affected by diet and exercise, so it is important to improve your lifestyle little by little and take medicine prescribed by your doctor.
If you continue exercising as a habit, your blood sugar and blood pressure levels will drop, good HDL cholesterol will increase, your bones will become stronger, and osteoporosis will be prevented. It also reduces the risk of growing cancer. It also helps relieve stress and helps you sleep better at night.
The goal is to continue exercising such as walking for 30 minutes a day for at least five day a week for a total of 2.5 hours a week. It is also effective to divide the exercise for 10 minutes into 3 times.
If you continue to eat healthy, you can improve your weight, blood pressure, blood sugar, and cholesterol. It is important to get the necessary nutrients in a well-balanced manner while preventing excessive calorie intake. Therefore, it is recommended to eat three meals a day and increase vegetables, fruits, seaweed, soy foods, and fish.
The purpose is to eat at least 4 dishes of vegetables a day and at least twice a week of fish. If you choose brown rice, millet, or whole grain flour for rice and bread. You can increase your dietary fiber intake and help control your weight. Limit saturated fats, trans-fatty acids, salt, animal foods, high-calorie sweets and soft drinks.
Maintain standard weight
Obesity is an abnormal condition for the body, especially when visceral fat increases above a certain level, which increases the burden on the heart. When obesity is combined with dyslipidemia, high blood pressure, and high blood sugar, the burden on the heart increases further. Losing weight alone often improves these test values.
You can lose weight by checking the calories you need in your daily diet, avoiding overeating. And continuing exercise such as walking. To prevent overheating, it is effective to weigh yourself in the morning and evening. If your weight changes significantly, check and improve your diet for any problems.
Do not smoke
Smoking increases the incidence of cancer, chronic lung disease, respiratory disease, as well as heart disease and stroke. Simply quitting smoking can reduce the risk of these illnesses. If you smoke, quit smoking now. That way, in a few years, the risk of developing heart disease. Stroke can be reduced to the same level as non-smokers.
A healthy life not only improves the quality of life of patients but also extends the healthy life expectancy.