Ways To Reduce The Risk of Heart Diseases And Stroke
Heart disease is one of the biggest causes of death worldwide and stroke is also a close contender. It is obvious that there is a clear lack of awareness among today’s generation about the dangers of not sticking to a healthy lifestyle. It is the best way of minimizing the risk of heart disease and stroke. You can follow these simple steps and reduce the chances of suffering a heart attack or stroke.
Making some simple, basic changes to your lifestyle can help you keep heart-related diseases at bay. Here’s what the experts recommend.
Obviously, this applies to those who are heavy smokers and also to those who love occasional friendly drag with their gang. Cigarette smoking is a major cause of lung cancer. Quit smoking and you can reduce the risk of heart attack by 40 per cent, according to heart specialists. Giving up smoking is definitely not an easy task, especially for those who have been smoking heavily and for long. But a conscious and sincere effort can help you achieve your goal. Perseverance is important.
Maintain your recommended Body Weight:
If your body weight is above normal, you are in the risk zone. Excess weight can result in high cholesterol and high blood pressure – both are not good news for the heart. It can also cause Type 2 Diabetes to set in which can also create problems for normal functioning of the heart. The BMI or Body Mass Index is the right way to identify if your weight is in the recommended range. BMI is calculated as weight in kilogram multiplied by height in meters. Ideally the BMI should be between 18 and 22.9.
Stick to a Healthy Diet:
One of the most powerful weapons for fighting cardiovascular disease is a healthy diet. The quality and quantity of food you eat can have a bearing on critical health parameters such as cholesterol, blood pressure and blood sugar. By consuming foods that are nutritious and balanced, you can certainly avoid heart problems. Ensure that your daily food intake has the vitamins, minerals, and other nutrients that your body needs for a healthy existence. Your weight is directly associated with what you eat so make sure you know what you are consuming.
Indulge in regular Physical Activity:
While it is recommended that you do some form of physical activities every day, even three to four sessions of working out can help in keeping your body in great shape and that can help your heart as well.
Start with simple physical activity and then gradually increase the tempo. But do it regularly for best results. Exercise can help maintain normal blood pressure and lower cholesterol. Take out just 10 minutes from your busy schedule to exercise and enjoy multiple health benefits. The biggest benefactor will be your heart.
Keep off alcohol or at least limit its consumption:
Alcohol is bad for heart in particular and your health in general. It can cause an increase in blood pressure and also heighten the risk of stroke and cardiomyopathy. When consumed in excess, alcohol can cause your weight to increase and puts strain on heart valves and muscles. If you are consuming alcohol and unable to give it up completely, like most drinkers, the next best option is to limit its consumption to once a week.
Follow these recommended steps and you can drastically reduce the risk of suffering heart disease and stroke, as stated by Dr. Simmi Manocha, Associate Director, Cardiology & HOD, Non Invasive Cardiology and Dr. Subrat Akhoury, Associate Director, Cath Lab & Interventional Cardiologist at Asian Institute of Medical Sciences.
Content Reviewed by – Asian Hospital Medical Editors