You Cannot Be Too Busy to Exercise Your Heart
- Studies found heart disease is the world’s leading cause of death for both men and women. It accounts for 15.5% of all deaths.
- Most heart diseases are avoidable or treated with healthy lifestyle choices.
- Of all countries in the world, Russia has the highest rate of cardiovascular diseases (CVD)
Cardiovascular disease, often used interchangeably with “heart disease” refers to varied health issues. It involves chest pain (angina), blocked or narrowed blood vessels, and stroke. It also refers to conditions that affect the muscle, valves, or rhythm of the heart. The symptoms of heart disease vary, depending on the type of condition you experience. Different studies show the same findings, as follows:
- Heart disease is the world’s leading cause of death for both men and women.
- It accounts for 15.5 percent of all deaths per year.
- Of all countries in the world, Russia holds the highest rate of death from health diseases. The country records 1,752 CVD deaths per 100,000 people per year.
These facts are a sad reality, indeed! It’s primarily because heart disease is preventable. It is avoidable by keeping a healthy lifestyle.
Common Factors Leading to Heart Disease
Now, how do people acquire heart diseases? Is it hereditary? Is food something to do with it? Experts say you are likely to develop heart disease if you got one or more of these risk factors.
- High cholesterol
- High blood pressure
- Overweight or obese
- Diabetes
- Depression
Likewise, your behavior or lifestyle puts you at risk of heart disease, especially if you are:
- A smoker. Did you know that cigarette smoking is one of the major causes of cardiovascular deaths?
- Eating nutrient-deficient foods most of the time.
- Living a sedentary life with very minimal or no physical activity.
- Excessive alcohol drinker
Keep Your Heart Healthy
How do you keep your heart healthy when many temptations surround you?
The key is self-discipline.
Nevertheless, here are basic tips to guide you through.
Get involved in regular physical activity
Minimize your sedentary lifestyle. Make it a habit to
- walk
- bike
- exercise at a moderate intensity
- engage in other physical activities regularly like gardening or doing some household chores
Eat nutrient-dense foods
Avoid foods that are filled with trans fat, high in sugar and/or salt content, processed foods, and junk foods. Instead, consume a lot of fresh vegetables and fruits, whole grains, and replace unhealthy fats with monounsaturated fats.
Quit smoking
If you’re a smoker, please quit now. I know this is very difficult especially if you are in this habit for so long. But then, think about the negative impact it causes your body. Seek help from a smoking cessation group or a community that supports quitting.
Drink moderately
Limit your drinks to two alcoholic drinks per day for men, and one drink per day for women.
Maintain a healthy weight
Know your body mass index (BMI) and stick within it. This helps you avoid the risk of heart disease and other health issues.
Control your diabetes
Protect yourself from stroke or heart attack by managing your diabetes. Consult your doctor on the proper things to observe.
Keep tab of your blood cholesterol and blood pressure
An imbalance of cholesterol levels in your blood puts you at a high risk of stroke and heart attack. Work with your doctor to properly manage your blood pressure.
Avoid unnecessary stress
Get enough sleep, spend quality time with your loved ones, or consider meditation.
Observe all these tips and you will do well with your heart.
Avoid Heart Disease
I found this video (below) and thought of sharing the same with you. It teaches us practical exercises for the heart. The steps are easy tollow, you can do it anytime and anywhere.
