If you want your love to live long life, make sure you and your love lives a healthy lifestyle.
This is my 8th blog on Valentine day. In this blog you will find how you can take care of your heart. In North America cardiovascular disease (heart disease, diseases of the blood vessels and stroke) takes more lives. You can protect heart and reduce your risk simply by adopting a few good habits. If you already have heart disease, these lifestyle changes can help improve your health. Continue reading for suggestions on to lead a heart-smart life.
It's important to understand what you're trying to prevent or control. Heart disease includes several conditions, the most common being coronary heart disease (CAD). According to Dr. Andreas Wielgosz, a cardiologist and spokesperson for the Heart and Stroke Foundation, CAD occurs when the arteries in the heart are blocked with plaque - a sticky, yellow substance made of things such as cholesterol and calcium - which can lead to angina (chest pain) and heart attack. There are several risk factors associated with CAD. The more you have, the great your chance of developing heart disease. Being a man over 55 years or a post-menopausal woman and a family history of heart disease and stroke include risk factors that can't be managed. "You can, however, control others. These include high blood pressure, high blood cholesterol, diabetes and being overweight," Wielgosz says.
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Healthy habits to live by
Here's how to make over your lifestyle to prevent heart disease. If you have CAD, these guidelines will slow down its progression, helping keep you fit and strong.
1. Always on move
Get a move on to protect your ticker. Regular activity helps prevent and control risk factors such as high blood pressure, high cholesterol and obesity. Experts recommend that 30 to 60 minutes of moderate-paced exercise a day. If fitness is new to you, start slowly and work up to the suggested amount. Swimming or joining a walking group are super ways to introduce movement into your daily routine. Remember, it's important to consult your doctor before beginning a fitness program.
2. Less tobacco products
Using tobacco products or being exposed to secondhand smoke increase your chance of developing heart disease. "Smoking contributes to the buildup of plaque in your arteries, increases your blood pressure and makes your heart work harder," says Wielgosz. Soon after you quit, your body rapidly starts to heal from the damage caused by cigarettes. Within a year, your risk of a smoking-related heart attack is reduced by 50 percent, Wielgosz reports. To butt out, consider tools such as nicotine replacement patches or chewing gum, support groups or hypnosis.
3. Eat right
To care for your heart, expert advises a diet that emphasizes vegetables, fruits, whole grains, low fat dairy and fish rich in omega-3 fatty acids, such as salmon and sardines. Just two servings a week of fatty fish can help lower your blood pressure and risk of heart disease. Meanwhile, avoid sugary foodstuffs and don't drink more than one alcoholic beverage a day. Shy away from items containing saturated fat, such as beef, cheese and palm oil, and Trans fat.This fat is detrimental because it raises your bad cholesterol and lowers your good cholesterol. To evade this unfriendly fat, don't choose anything with partially hydrogenated oil listed in the ingredients.
4. Watch your waistline
If you're overweight, slim down to manage heart disease risk factors. Losing weight - even 10 pounds - lowers your blood pressure level, reduces blood cholesterol and helps with diabetes. A nutritious diet and exercise regimen are vital to losing weight and keeping it off, as is portion control. Here's a trick to prevent eating too much or too little at one meal: Fill 1/2 your plate with veggies, 1/4 with whole grains and 1/4 with lean protein.
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