Although heart disease is one of the primary causes of mortality, it is not unavoidable. While you cannot avoid certain risk factors, such as family history, gender, or age, you can take preventive cardiology Upper East Side measures to help avoid heart diseases.
Here are lifestyle changes to prevent heart diseases;
1. Eat a healthy diet
Eating a healthy diet is crucial to keeping your heart healthy. Your diet should include fruits, vegetables, nuts, whole grains, legumes, plant-based proteins, lean animal proteins, and fish.
Limit your consumption of processed meats, refined carbs, and sugary drinks. In addition, reduce salt, added sugars, and saturated fats, and avoid Trans fats.
2. Increase your physical activity
Combining a healthy diet with regular exercise is the best method to maintain a healthy weight. High blood pressure is less likely if you have a healthy weight.
Regular exercise will improve the efficiency of your heart and circulatory system, decrease your cholesterol, and maintain your blood pressure in a healthy range.
In addition, regular exercise lowers your chances of having a heart attack. The heart is a muscle that benefits from exercise like any other muscle. A powerful heart can pump enough blood around your body with little effort.
You can do low-impact exercises like swimming, walking, swimming, and dancing to help your heart maintain a healthy heart.
3. Maintain a healthy blood pressure level
you can control blood pressure by eating a healthy, low-saturated-fat diet, exercising frequently, and, if necessary, using blood pressure medication.
You should aim to maintain a blood pressure of below 140/90mmHg. If you have hypertension, consult your doctor to check it regularly.
4. Take your medications
If you have a medical condition, your doctor may give statins or other drugs to help regulate cholesterol, blood sugar, or hypertension. Follow the instructions for all medications. However, unless your doctor recommends it, don’t use aspirin as a prophylactic step. Daily aspirin may not assist you if you have never had a heart attack or stroke, and it may even cause complications, such as bleeding risk. If you have had a heart attack or stroke, your doctor may recommend taking aspirin at a low dose to lower your risk of another.
5. Quit tobacco consumption
Smoking can negatively affect your heart and overall health. Therefore, don’t start smoking or using tobacco products if you do not already. If quitting smoking or tobacco is a struggle for you, seek support from friends or a professional to help you stop using tried-and-true ways. Don’t just switch from one cigarette supplier to another. Also, try to stay away from passive smoking!
6. Get enough sleep
Individuals who do not get enough sleep have an increased risk of high blood pressure, obesity, diabetes, heart attack, and depression.
You should get at least 7-8 hours of sleep every night to remain healthy. Set a sleep pattern and adhere to it daily by going to bed and getting up at the exact times. You can keep your bedroom dim and quiet to help you sleep better.
Getting enough sleep, quitting tobacco, eating a healthy diet, managing your weight, and maintaining a healthy blood pressure are some lifestyle changes you can make to prevent heart diseases.
Call Upper East Side Cardiology to schedule your appointment for preventive cardiology.