Heart disease is said to be the number one cause of deaths worldwide This comes as no surprise since we are living in an age of fast foods and huge amounts of technology which makes us become very lazy to take care of our bodies.
This is mainly due to the modern lifestyle that we have nowadays.
There are many factors which lead to anyone having a heart disease. These factors can either be totally controlled while others may be out of your control.
It is worth noting both these factors for an enhanced heart healthy life.
In this article I will be talking about ways of preventing heart disease while considering both these factors:
Heart disease can be hugely caused by inborn traits that you may have. Although these may seem too hard to bear,but you are better knowing them so that you can be in control of your body or at least you and your doctor may know.
The following are the uncontrollable risk factors:
The older a person gets the more they are prone to developing heart disease. One of the reasons is that of a slow metabolism which you cannot control 100% no matter how much you may exercise or gym. This causes your heart muscles loose a lot of its strength.
Please note that young people are also starting to not be safe when it comes to getting heart disease due to the unhealthy lifestyle changes we live in these days.
This is another big one that all cardio doctors ask you upon retrieving whether you have a heart disease or not.
If one of your family member had a heart disease,at a young age or at some stage of their life, that will highly put you at a risk for you to have one yourself ( that’s if you do not have one already).
Men tend to have high risk of heart disease compared to women according to Havard Medical School. Research done could understand the full reason for this, but the findings were linked to the female hormones which were instrumental in helping women be less at prone to getting heart disease.
Race or Ethnicity
Some races tend to have high heart disease than others. This according the Harvard Medical School this is due to some other races like (African black Americans) may be from backgrounds were their income is limited which makes it harder for them to get access to healthy food.
Just because you may have uncontrollable factors contributing to your heart health that doesn’t mean you need to lose all hope.
There are factors that you can use to highly control and even prevent yourself from getting a heart disease.
The following are the controllable factors that you can use to reduce your chances of getting a heart disease:
- Healthy diet
- Stop smoking
- Exercise more
- Reduce stress
- Stay hydrated
- Medical check ups
- Reduced processed sugar
I will expand on these on the section below
I am sure you have heard the saying “you are what you eat”. This saying is very true for heart health especially, because all the food you eat will ultimately affect the heart in one way or the other.
The best practice is to follow heart healthy diets. This will go a long way to keeping heart diseases at bay for possibly ever from your life. Such diets have the potential to even recover a heart condition just like in my case.
The other major contributor to heart disease are snack that we can’t seem to stop eating. Instead of focusing on the conventional snacks (like sweets and potato chips) it is better to focus on heart healthy snacks which do not compromise on the taste as well.
Focusing on heart healthy snacks is one of the best ways to conquer heart disease or prevent it, because snacks are the major meal (or habit to others) that we resort to upon feeling very hungry or if we feel like chewing on something.
This means for an average person their snacks contribute to more than 50% of their food consumption. So why not chew your way to good heart health by choosing heart healthy snacks?
Smoking has a huge potential of giving you a heart disease. This is due to the nicotine in the cigarette which is responsible for giving you huge amounts of adrenaline which thus causes your heart to pump fast (due to demand of oxygen in your blood to the heart. This process causes high pressure on your heart.
Smoking has the potential of clogging your heart arteries which will likely cause you to have a heart disease or stroke.
Second hand smokers are also not safe from the risk related to smoking according to The British Heart Foundation. This is due to the harmful affect of breathing the smoke from the cigarette.
Lack of exercise has a huge potential for causing harm to your heart. This is because your heart requires a fair amount of exercise daily. These exercise do not have to be rigorous, they can be as simple as walking more in your daily life. You can check the best heart health exercise that I recommend. This exercise does not require huge amounts of effort to carry out and it is very simple.
Stress is a huge contributor to heart disease. The more you are stressed the more you are exerting blood pressure to your heart.
Stress can make your heart artery wall linings get weaker and start accumulate with blood clots which will eventually cause a heart attack or stroke.
It is especially important to reduce your stress levels when you go to sleep. This is because your body should naturally be relaxing and your heart also getting less pressure.
This is why it is vital to turn off all devices such as TV and smartphones at least 3 hours before you sleep. This will enable you to start getting your body relaxed and ready to sleep and thus making you heart less strained.
National Sleep Foundation states that their is a huge correlation between sleep and heart health.
Medical check ups
The good thing with regular medical check ups is that they can be done by anybody regardless of their age.
When doing your medical check ups you will also get to find out any other risks you have with regard to other disease. This may even save you from a condition which could have gotten you to hospital later on in life.
Remember prevention is better than cure, so make sure you do your check ups so that the doctor can even spot other symptoms you may have of some illness that you never knew you were developing.
Most people do not do their regular check ups due to many things such as being busy or perhaps your lack of affordability, but if you are serious about your heart health and general health you will see the need to do your medical check ups.
As a side note medical checks are very less expensive compared to how much they could save you by when you really need to treat an illness.
The most important medical check-ups for heart health are blood pressure test and blood test. There are many others you can take, these are just the basic ones.
Most people do not know that water has a huge impact on heart health. Water is a great source of reducing the blood pressure in your body. This then helps reduce the stress in the heart.
There are other liquids you can focus on which not only help you get hydrated but give you benefits for keeping your heart healthier as they are filled with antioxidants which prevent heart disease.
These heart healthy drinks are what can assist you with hydration should you be one of those people who forgets to consume their daily consumption of water.
Blood sugar has a huge affect on your heart health, we know this by the affect diabetes has in giving you more risk to having heart related disease.
According to the National Institution of Diabetes and Digestive and Kidneys disease having diabetes damages your heart arteries over time. The institution also says that people with diabetes tend to develop heart disease earlier in their lives than people who do not have it.
This is one it is vital to watch your sugar levels. A good suggestion would be to substitute your sweets with fruits and opt for brown sugar instead of white sugar.
Laughter is the easiest and free way to reduce your chances of getting a heart disease. This is why some doctors recommend this simple act.
What you watch consistency can also greatly affect your heart health. This fact I learnt when I was young: Growing up I used to enjoy watching horror movies, but little did I know this was effecting my heart health negatively.
Think about what happens when a person is watching horror movies: the brain interprets this as if what you are watching is true and this leaves you with feelings of being edgy and uncomfortable.
And what does this do to brain? it sends a message to your body to react and release toxins in the body to help protect the body. This is why when you are in a traumatic situation your heart rate goes super fast and thus increases blood pressure to your heart which is not good if you keep subjecting your heart to this.
Watch it for a longer period constantly and you will get the affect.
In fact according to study and research that was done and published in the BMJ watching horror movies greatly increased the chances of getting a heart disease by producing blood clotting in the arteries.
The good alternative is to watch comedy on a consistent basis. This releases the “Good feeling hormones”,which are called endorphins, in your body which will produce a good overall health in your body.
According to helpguide.org laughter increases the blood flow in your body which in turn assists in preventing you from having cardiovascular disease and heart attack.
Stay positive and be in a positive environment.
I know this may be hard to do for some people especially when you are in a job where you have to interact with the same people for a long period.
This can be very detrimental if your co-workers or if your work environment is very negative and stressful. However, if you work environment is positive this is a vital key to elevating good heart health for you because this means no stress to the body and heart.
If you find that you are in a job that is negative and stressful, their is a tip for you. Remember you still have some time when you knock off from work, which for most people is something like 16 hours.
Within these hours you have a grand opportunity to work on being a positive person and being in a positive environment to fill your brain and heart with positivity.
This could be anything from joining a sports club or church club to meet people who are positive.
You can also read a positive book within those hours. Positive books very helpful since they also benefit you in developing your brain.
Developing a good heart health is 80% in your control. By implementing all the factors within your control, which I mentioned above, You can better manage your heart disease if you have one already. With these tips you can also prevent heart disease from happening to you in the future.
I hope this article was very informative in helping you learn the ways of preventing heart disease in your life.
If you have any comments or experiences you would like to add you are more than welcome to comment below. Even if you have questions to ask you are welcome to ask on the comments section below.