Heart disease is a lethal disease for women and men, but that doesn't mean your destiny will be. Although we cannot afford to change some risk factors
Heart disease is a lethal disease for women and men, but that doesn’t mean your destiny will be. Although we cannot afford to change some risk factors (family history and age), there is no obstacle to taking steps to prevent heart disease.
Take steps to avoid heart disease: smoking, regular gymnastics, and eat healthy foods.
You can stay away from heart problems that may occur in the future by taking a healthy life as of today. Here are five important rules for heart health that you can get started right away:
Smoking or using other types of tobacco is one of the most important risk factors that play a role in the development of heart disease. Tobacco smoke contains more than 4800 chemicals, many of which damage the heart and blood vessels. As a result, they lead to narrowing of the vessels (atherosclerosis). Atherosclerosis ultimately causes a heart attack. In addition, nicotine in cigarette smoke makes the heart harder to work by narrowing the heart vessels, increasing the heart rate and raising blood pressure. Carbon monoxide in smoke replaces some of the oxygen of the blood. To provide enough oxygen, the heart is forced and blood pressure rises.
Cigarette smoking in the bar or restaurant, called social smoking, with friends is also harmful and increases the risk of heart disease. Women who smoke and take birth control pills are more at risk of heart attack and stroke than non-smokers. Worse, this risk increases with age and is more pronounced, especially in those over 35 years old. A good result of quitting smoking is that the risk of heart disease is significantly reduced within a year. No matter how many years and how many cigarettes you smoke per day, and as soon as you stop smoking, you start to benefit; your breath opens, your color improves, blood pressure approaches normal, heart rate (number of pulses per minute) normalizes.
2-Be more active
Regular and not excessive physical activities can reduce the risk of lethal heart disease. Paying attention to other healthy living rules (such as maintaining normal weight) along with physical activity will increase the gain. Physical activity (exercise-gymnastics) helps to control your weight and can prevent some conditions (high blood pressure, high cholesterol and diabetes) that can strain your heart. Physical activity also reduces stress, which is a factor in the development of heart disease.
Generally, it is 30 to 60 minutes of moderate intensity physical activity (walking, jogging, climbing stairs, etc.) in a few days of the week. If you can not do this, do not mind, it will benefit in shorter gymnastics. Also working in the garden, dealing with housework, walking the dog, etc. It is also useful to remove.
3- Apply a beneficial diet to the heart
A diet beneficial to the heart is a diet poor in fat, cholesterol and salt. Also, fruit and vegetables, cereals and low-fat dairy products, legumes and fish are useful foods. It is also important in restricting some fats. They increase the risk of coronary artery disease by raising cholesterol in the blood (saturated, unsaturated, monounsaturated and trans fats) blood. Red meat, butter, cheese, milk, coconut and palm oils contain plenty of saturated fat. Trans fats are thought to be more harmful than saturated fats because they increase LDU bad cholesterol and lower HDL (good cholesterol). Trans fat containing foods: deep fried fast foods, margarines, crackers and pastry products etc.
Omega 3 fatty acids are polyunsaturated fats, they reduce the risk of heart attack, protect them from heart rhythm disturbances and lower blood pressure. Some fish are natural sources of omega 3 oils. However, women of childbearing age and childbearing age should not eat shark, swordfish and mackerel fish, because they contain mercury that can be harmful to the child, others can eat these fish. Omega 3 oil is also found in small amounts of flaxseed, walnut, soy and canola oil. Drinking alcohol in moderation (men 2 double a day and women one double) is protective for the heart. It is harmful for health.
4-Maintaining a healthy body weight
When gaining excess weight in adult age, this excess is more fat than just muscles. This excess weight can lead to conditions that lead to heart disease (high blood pressure, high cholesterol and diabetes). It is possible to determine whether your weight is healthy by calculating the body mass index (BMI). For this, weight and height are used: weight kg / height square meter, for example 70 / (1.70) square = 24. BMI more than 25 is associated with high blood fats and high blood pressure, and therefore a high risk of heart disease and stroke. BMI is not a healthy guide. Muscle attracts more than fat. BMI can be high in women and men with muscles, although they are healthy. For this reason, measuring the waist circumference is a useful way to measure the belly fat. The waist circumference in men is more than 101.6 cm and in women is more than 88.9 cm. Losing up to 10% of body weight lowers blood pressure and cholesterol and reduces the risk of diabetes.
5- Regular check-up (health check)
High blood pressure and high cholesterol damage the heart and vessels. Their control is useful. Blood pressure: Regular blood pressure control begins as a child. Adults should have their blood pressure checked every two years. If blood pressure values are not optimal or there are other risk factors for heart disease, these checks should be performed more frequently. The optimal blood pressure should be less than 120/80 mmhg.
Cholesterol: Adults should have cholesterol measured at least once every five years. Controls should be continued according to the condition of the results. If their family has a history of heart disease, control should be done more frequently in children.
It is possible to be protected from heart disease, for this, lifestyle that protects heart health is important.