10 Tips to Reduce Your Risks of Coronary Heart Disease
There is no running away from the importance of one’s heart as far as the functioning of the body is concerned. It is among the most important organs in the body, especially when you take into account its role in blood circulation. It is no wonder that any condition that affects the heart, such as a heart attack, is immediately considered as a medical emergency as we all know that if the heart stopped working, then that is potentially fatal. There are a number of heart conditions out there, all of which as can be expected are to be taken seriously. Coronary heart disease, CHD, is one of them. It is a condition that occurs when the coronary arteries, that is the blood vessels that supply oxygen and blood to the heart, narrow. It is a condition that should be taken seriously as it is one of the leading cause of death in the U.S. It is mainly caused by the accumulation of cholesterol on the artery walls, creating plaques, although sometimes the narrowing may be due to a blood clot. This narrowing leads to obstruction of blood flow to the heart, leading to reduced supply of oxygen-rich blood to the heart muscles. There are a number of ways one can reduce their risks of developing this condition and this article will look to highlight 10 tips on how to.
The first tip as far as reducing your risks to coronary heart disease is ensuring you maintain a healthy balanced diet. This is mostly by maintaining a diet that is low in fat and high in fiber as well as ensuring it includes plenty of fruits and vegetables as well as whole grains. It is recommended that one should have up to five portions a day of fruits and vegetables. You should also place a limit on the amount of salt you take per day as too much salt leads to an increase in blood pressure.
The next tip that will help you reduce risks of coronary heart disease is ensuring you keep yourself physically active. This has to go hand in hand with maintaining a healthy diet as it is the only way you will be able to reduce your chances of developing high blood pressure, as well as lower your cholesterol levels. You should ensure you don’t sit all day but keep yourself physically active by doing chores and going on walks among other activities.
The next tip as far as reducing one’s risks of coronary heart disease is ensuring you maintain a healthy weight. Everyone has a weight that is ideal in relation to their build and weight and as such should adhere to maintain a weight that is as close as possible to this ideal weight if they are to reduce the chances of developing coronary heart diseases.
Cutting back on your alcohol consumption is the next tip as far as reducing your risks for coronary heart disease is concerned. The subject matter experts over at frontlineer.com recommend that one should avoid binge drinking and that one should drink not more than 14 units of alcohol a week and that you should spread your alcohol consumption to over three days or more if you have to drink 14 units a week .
Another tip as far as reducing your risks of coronary heart disease is quitting smoking, for those who do. This is because smoking increases the chances of one suffering from coronary thrombosis especially in folks over the age of 50 as well as atherosclerosis. Quitting smoking will therefore help in reducing chances of getting coronary heart disease.
Managing your blood pressure and keeping it under control is another tip as far as reducing your risks of coronary heart disease. The folks over at frontlineer.com recommend that one maintains a healthy diet that is low in saturated fats, exercises regularly as well as taking the requisite medications to lower blood pressure as a means to keeping it under control, with the target blood pressure being below 140/85 mm Hg.
The next tip to reduce your risks of coronary heart disease is by keeping your diabetes under control. This means that if you are diabetic, ensure that you keep your diabetes under control by managing your blood sugar levels, controlling your weight, being physically active among other strategies, especially given the fact folks with diabetes have an increased risk of developing coronary heart disease.
Another tip to ensure you reduce your risks of coronary heart disease is by ensuring you exercise daily. As per the subject matter experts over at frontlineer.com, exercise helps make the heart muscles stronger which makes it easier for it to pump more blood around the body with less effort. You should prioritize aerobic exercises such as running, swimming, dancing, walking among others.
Taking of coronary heart disease medication is another tip to reduce the risks of developing further complications as far as this condition is concerned. Medication will also come in handy for those with high cholesterol, heart disease, high blood pressure among others to prevent coronary heart disease form ensuing. The medication should be prescribed by a doctor and you should follow the dosage to the latter.
Another tip as far as reducing your risks of coronary heart disease is concerned is by ensuring you get enough quality sleep. This is because lack of quality sleep leads to an increase chances of one developing high blood pressure, obesity, heart attack among other conditions as per frontlineer.com.
The above are ten tips that will help you reduce your risks of coronary heart disease, with more on this and other topics to be found over at the ever reliable frontlineer.com.