Do you know there are seven easy ways to help control your risk for heart disease? Handle your heart risk by comprehension “Life’s Simple 7.”
1. Become dynamic
On a daily basis physical activity boosts your length of time and quality of life. If you get at least 30 minutes of nominal physical activity each day (like brisk wandering), five times per week, you can almost make sure yourself a healthier and more pleasing life while lowering your risks for heart disease, stroke and diabetes.
What To Do
Begin with learning the basics about fitness. Also, children need 60 minutes a day-every day-of physical exercise, so find ways to training with your kids to help ensure that their heart health in addition to your own.
2. Management high cholesterol
When you control your cholesterol, you are giving your arteries their best chance to remain clear of blockades. Cholesterol is a waxy product and our bodies use it to make cell membranes and some hormones, but when you have too much bad cholesterol (LDL), it combines with white blood cells and forms plaque in your veins and arteries. These blockages lead to heart disease and heart stroke.
What To Do
Try these tips to lower cholesterol with diet and foods.
3. Have improved
Healthy foods are the fuel our body systems use to make new cells and create the energy we need to thrive and fight diseases. If you are frequently skipping out on veggies, fruit, low-fat dairy, fiber-rich whole grains, and lean meats including fish, your body is missing the basic building blocks for a healthy life.
What To Do
Want more ways to eat better? Try these tips:
Track what you eat with a food diary
Eat vegetables and fruit
Eat unrefined fiber-rich whole-grain foods
Eat fish twice a week
Cut back on added sugars and saturated fats
4. Cope with hypertension levels
High blood pressure is a large risk factor for heart disease and stroke. When your blood pressure stays within healthy ranges, you reduce the strain on your heart, arteries, and kidneys which keeps you healthier longer.
High blood pressure, also known as hypertension, means the blood running through your arteries flows with too much force and puts pressure on your arteries, stretching them past their healthy limit and causing microscopic tears. Our body then kicks into injury-healing mode to repair these tears with surgical mark. But regretably, the scar tissue traps plaque and white blood cells which might form into blockages, blood clots, and hardened, weakened arteries.
What To Do
To manage blood pressure, you should:
Eat a heart-healthy diet, which includes reducing sodium
Get regular physical activity and maintain a healthy weight
Manage stress, limit alcohol and avoid tobacco smoke.
5. Get slimmer
If you have too much fat - especially if a lot of it is at your waist - you’re at higher risk for such health problems as high blood pressure, high blood cholesterol and diabetes. If you’re overweight or obese, you can trim your risk for heart disease by successfully reducing weight and keeping it off. Even losing as few as five or ten pounds can produce a dramatic blood pressure reduction.
What To Do
Calculate your body mass index (BMI) to help you determine if you need to lose weight.
6. Diminish blood glucose level
Most of the food we eat is turned into glucose (or blood sugar) that our bodies use for energy. Your body makes a hormone called insulin that acts like a carrier to take your food energy into your cells. If your fasting blood sugar level is below 100, you are in the healthy range. If not, your results could indicate diabetes or pre-diabetes.
Even though diabetes is treatable and you can live a healthy life with this condition, even when glucose levels are under control it greatly enhances the risk of heart disease and stroke. In fact, most people with diabetes die from some form of heart or blood vessel disease.
What To Do
The following tips can all help reduce your blood sugar:
Reduce consumption of simple sugars that are found in soda, candy and sugary desserts
Get regular physical activity! Moderate intensity aerobic physical activity directly helps your body respond to insulin
Take medications or insulin if it is prescribed for you
7. Stop smoking
Cigarette smokers have a higher risk of developing cardiovascular disease. If you smoke, quitting is the best thing you can do for your health. Smoking damages your entire circulatory system, and increases your risk for coronary heart disease, hardened arteries, aneurysm and blood clots. Like a line of tumbling dominoes, one risk creates some other. Blood clots and hardened arteries increase your risks for heart attack, stroke and peripheral artery disease. Smoking can also reduce your good cholesterol (HDL) and your lung capacity, making it harder to get the physical activity you need for better health.
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