8 Essential Tips to Prevent Cardiovascular Diseases (CVDs) are the leading cause of death globally, accounting for nearly 19.5 million deaths in 2021 alone. In fact, 45% of all mortality in the age group of 40 to 69 years is due to heart-related conditions. However, the good news is that many cardiovascular diseases can be prevented with proper lifestyle management and timely medical intervention.
Key Lifestyle Changes for Heart Disease Prevention:
Adopt a Balanced Diet, Eating the right foods plays a crucial role in maintaining heart health. Incorporate fresh fruits, vegetables, lean proteins, and whole grains into your meals. Avoid processed foods and limit your intake of unhealthy fats and added sugars.
Exercise Regularly
Physical activity helps maintain heart function and reduce the risk of cardiovascular disease. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming. Regular exercise strengthens your heart, lowers cholesterol levels, and helps manage body weight.
Get Adequate Sleep
Sleep is essential for overall health, including heart function. Lack of sleep can increase stress hormones and contribute to high blood pressure. Aim for 7 to 9 hours of sleep each night to allow your body to rest and rejuvenate.
Manage Stress
Chronic stress can take a toll on your heart. Practice stress-relief techniques such as meditation, deep breathing exercises, or engaging in hobbies to reduce mental strain. Leading a calm, balanced life is key to long-term heart health.
Maintain a Healthy Weight
Carrying extra weight, especially around your abdomen, can increase your risk of heart disease. Focus on shedding excess kilos through a combination of diet and exercise. Maintaining a healthy weight reduces the strain on your heart and lowers the risk of developing high blood pressure and diabetes.
Quit Smoking
Smoking is one of the leading risk factors for cardiovascular disease. Quitting smoking can significantly improve heart health and lower the risk of heart attacks, strokes, and other related conditions.
Limit Alcohol Consumption
Excessive alcohol intake can raise blood pressure and contribute to heart disease. If you drink, do so in moderation — one drink per day for women and two for men are generally considered safe limits.
Regular Health Check-ups and Medication
Early detection and management of risk factors can prevent the progression of heart disease. Work with your doctor to monitor and control key metrics like blood sugar, blood pressure, cholesterol levels, and kidney function.
HbA1c: Keep your HbA1c below 6.5 to reduce the risk of heart complications. Every 1-point increase raises the risk by 14%.
Blood Pressure (BP): Maintain a target BP of <135/85. A consistent reduction in BP can extend your life by up to three years. For every 20mm/10mm rise in BP, the risk of cardiovascular events doubles.
LDL Cholesterol: Keep LDL cholesterol levels below 100 mg/dL for general prevention, below 70 mg/dL for those with diabetes or a history of heart attacks, and under 50 mg/dL for individuals who have undergone procedures like stenting or bypass surgery.
Kidney Function: Monitor serum creatinine levels and assess kidney function (GFR). Early therapy with ACE inhibitors or SGL2 inhibitors can help manage kidney-related risks.
In individuals with obesity and type 2 diabetes, combining diet, exercise, statins, and medications like Semaglutide can reduce the risk of cardiovascular complications.
By implementing these lifestyle changes and regularly monitoring your health, you can significantly reduce your risk of cardiovascular disease and enjoy a healthier, longer life.
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