“Cardiovascular disease is recognized today as the leading cause of death. We have several options to reduce this risk. If you pay attention to these 7 points, your heart health can be excellent, ”said the Cardiology Specialist Assoc of Istanbul Okan University Hospital. Dr Süha Çetin gave important information to prevent heart disease.
1. Tobacco and other tobacco products should not be used
The chemicals in tobacco can seriously damage the heart and the blood vessels that supply it. Tobacco consumption reduces the amount of oxygen in the blood. As a result, blood pressure and heart rate increase. As a result, our heart has to work harder to compensate for this low amount of oxygen in the blood.
You should also know that after stopping tobacco consumption, it takes at least two years for half of the damage caused by tobacco to the body.
2. Take action for your heart
Regular, daily physical activity prevents cardiovascular disease. You can keep your weight under control through physical activity. At the same time, against this background, you can prevent high blood pressure and cholesterol values that are harmful to heart health, as well as diabetes. In this context, I recommend walking for half an hour a day.
3. Healthy eating is inevitable
By changing your eating habits, you can lower high blood pressure or cholesterol values and reduce the risk of type 2 diabetes. My advice is to eat lots of vegetables and limited amounts of fruits, eat protein ( meat, milk, yogurt, egg, cheese, etc.), to minimize flour products, sugar and sugary foods and drinks, and to consume very limited salt and alcohol outdoors.
4. Having a normal weight is important for all ages.
Especially the wide waistline puts us at risk in terms of heart disease. If you consistently follow the diet style and exercise tips I mentioned above, the extra pounds and “belly” will go away on their own.
5. The quality of sleep was previously unknown
It is important that adults get at least seven hours of sleep a night for heart health. If you have trouble falling asleep, I recommend consuming limited magnesium supplements, lemon balm tea, and yogurt before going to bed. It is essential to treat sleep apnea, that is, stopping breathing during sleep.
6. Dealing with stress is not difficult at all
In this sense, one does not succeed by eating too much, drinking alcohol or smoking. On the contrary, we do more harm to our health. To cope with stress, I recommend good work organization first, then physical activity, meditation or yoga.
7. Don’t miss your regular check-ups
It is possible to easily diagnose high blood pressure by connecting a blood pressure holter, especially in adulthood. Again, it is very easy to look at the cholesterol profile in adults with a blood test every two years. Diabetes is one of the main risk factors for cardiovascular disease. Particularly if you have a family history of diabetes or are overweight, you may need to have your fasting blood sugar checked with blood tests or have your hemoglobin A1c measured.
If you make these seven elements a part of your life, you can live a healthier and more comfortable life. Remember that 90% of cardiovascular disease is related to your lifestyle.
I wish you a Happy World Heart Day and good health.