8 Ways to Reduce your risk of Heart Disease

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Heart disease typically takes years to appear in most people. Still, not many medical issues have the power to completely alter your life like a heart attack.

It's critical to recognize your risk for heart disease and to start making changes right away to reduce that risk.

What is heart disease?

Heart disease, or cardiovascular disease, is a broad term that covers a number of diseases. This includes coronary artery disease and heart attacks, diseases of heart valves, strokes, heart failure which is due to heart pumping weakness, and arrhythmias (diseases of heart rhythm or irregular heartbeats).

Atherosclerosis is the primary cause of coronary artery disease, which raises the risk of a heart attack. This is a disorder that arises from plaque accumulation in the artery walls that supply the heart. The accumulation narrows the arteries and increases the resistance to blood flow. An accumulation may occasionally crack or break off, resulting in the formation of a blood clot. Sometimes, the blood clot might obstruct blood flow, resulting in a heart attack or stroke.

How serious is heart disease?

More than 25% of persons who have a heart attack die as a result of the sometimes sudden nature of such occurrences. Sometimes those who survive end up disabled to varied degrees. This may involve persistent chest pain or weakening of the heart muscle, which may result in heart failure or major irregularities in the heart's rhythm.

Who is at high risk for heart disease?

Men over 45, women who have gone through menopause, smokers, and those with high blood pressure or high cholesterol are the groups most at risk for heart disease. Additionally at risk are people who have diabetes or a family history of heart disease. Being overweight by more than 20 pounds raises your risk in addition to those other risk factors.

The good news is that you can lower your risk of heart disease by taking certain actions. People should make changes before many of the risk factors appear because heart disease takes years to develop.

A change in lifestyle may be necessary for certain steps. Others only require routine checkups or daily medication. Most offer health advantages that go far beyond lower heart attack risk.

1. Quit smoking:

The most important change you can make to your health if you smoke is to give up tobacco. If you've tried previously and failed, try again.

2. Consume little to no saturated fat:

You can lose extra weight by cutting back on saturated fat in your diet or switching to veggie fats in place of animal fats. Even if you're not overweight, it's still beneficial for your arteries. It's frequently more difficult to make the first adjustment than to maintain it.

3. Stay active:

Everyone should exercise regularly, regardless of whether they are athletes or haven't worked out in a long time. The secret is to do it regularly and develop the habit of doing it. Try to get in three or four times a week for at least thirty minutes of aerobic exercise, or physical activity that raises your heart rate.

4. Know your cholesterol:

High-density lipoprotein (HDL) and low-density lipoprotein (LDL) can be used to separate total cholesterol levels. These two provide crucial details regarding your risk of heart disease. Consult a doctor if your HDL is low or your LDL is high. You can return your levels to normal by making dietary and activity changes. If not, you could require medicine to manage it.

5. Get your blood pressure checked:

Less than 130 mmHg over less than 80 mmHg is the ideal blood pressure to have (commonly shown as 130/80). Both figures hold significance, and our goals have changed over time. Levels can often return to normal with weight loss and moderate exercise on a regular basis. If not, discuss blood pressure-lowering drugs with your healthcare physician.

6. Consider taking an aspirin every day:

It is advised that anyone who has previously experienced a heart attack or stroke take aspirin on a daily basis. For those who haven't, it's a crucial preventive measure to take into consideration. Aspirin may have negative side effects, so before taking it frequently, speak with your doctor.

7. If you have diabetes, try for optimal management:

Diabetes can lead to numerous other health issues and is a risk factor for heart disease. Speak with doctor about managing your diabetes. The keys to success include a healthy diet, prescription drugs, and blood sugar monitoring.

8. Recognize heart attack signs:

It's important to recognize the signs of a heart attack and to get assistance quickly. Both sitting at home and engaging in physical activity might result in heart attacks.

Here are some symptoms to watch for:
  • Chest pain
    • (This is frequently described as an unpleasant, recurring pressure, fullness, or squeezing sensation that lasts longer than ten minutes.)
  • Discomfort in the arms, shoulders, neck, or jaw
  • Inability to breathe
  • Nausea
  • Dizziness

Even though many people suffer heart attacks without any prior symptoms, if you are lucky enough to have warning indicators, pay attention to them. Timely intervention can be crucial in ensuring the survival of a heart attack.

Reference:https://health.ucdavis.edu/blog/cultivating-health/8-ways-to-reduce-your-risk-of-heart-disease/2024/02