Good Lifestyle

It is difficult to believe, but 1 out of 4 people die from heart disease in the United States. It is647,000 Americans every yearand a death every 37 seconds, according to the June 2020 data of the disease control and prevention centers (CDC). But despite that being the leading cause of death in the United States, it should not be. According toAmerican Heart Association, 80% of cases arecompletely avoidableAnd there are many different things that you can start doing to make sure your heart remains healthy for years to come. Here are 20 ways to reduce your risk of cardiac disease this summer and beyond. And to take care of your Ticker, checkThe 20 worst habits that destroy your heart.

There are many differentreasons to exercise a priority, as does not only keep you healthy physically, but also mentally. A major reason, however, is that it helps your heart stay strong and peak. "Aerobic exercise and training of high-intensity intervals can help improve overall health and reduce your risk of heart disease. We know that the increase in your exercise up to 150 minutes per week - significantly reduces your risk of cardiac disease, "saidNate Favini, MD, a internist and medical lead toCheeky in San Francisco. "Even if you can not get in 150 minutes a week, any exercise is better than nothing." And for ideas on how to work this daily sweat, checkThe 50 best 5 minute exercises that everyone can do.

According toJennifer Haythe, MD, a critical care cardiologist at Columbia University Irving Medical Center in New York, one of the best things you can do to reduceyour risk of cardiac disease is to make an appointment with your doctor. "Up to 80% of heart disease are preventable with changing the risk factor. Prevention is essential, "she says. "Consult your doctor and be screened for key risk factors such as high blood pressure, diabetes and high cholesterol. From 20 years old,allIndividuals should be projected. And when you visit your doctor, be sure to discuss these20 questions to ask your doctor once a year.

It is never too early to learn more about the medical history of your family. "Cardiovascular disease has a strong genetic shutter," says Hayth. "Because of that, you should talk to your family-parents, grandparents, uncles and aunts - on the history of your family and what types of illnesses they made or suffered. This will help Your doctor at risk of stratifying you. " When your doctor knows what you are up to, they will be better able to capture problems early and keep you - and your heart in good health for years. Speaking of years to come, consult these50 important habits related to longer life.

As great as it sounds all the unhealthy foods in your closet, Haythe says it's not worth it when it comes to your heart health. "Get chips and chips and cookies and snacks of the house and replace them with fruits and vegetables," she says. Science does not lie: a 2019 study published inThe BMJI found that eating ultra-transformed foods can put you at higher risk of heart disease. In addition, the snack on fruits and vegetables can be as satisfactory.

Something as simple as reducing sugar can help you live a longer and healthier life. "Reducing the amount of sugar in your diet will decreaseyour risk of diabetes and obesity, both directly related to heart disease, "says Favini. Instead, make sure most of your diet is whole food - no box tastes of the grocery store which contain more sugar per serving than you should eat in a day.

Meditation is a very necessary practice for your mindandyour heart. Especially this year, where everyone isTreat with levels of stress and peak anxiety. "It has been difficult five months and everyone is fucked," says Haythe. "The meditation can help, which may mean sitting quietly for 15 to 20 minutes a day and just calm your thoughts. This helps reduce blood pressure, heart rate and stress, which can all increase your risk of Cardiac event. "

Stress can take a heavy tribute on your health. "High levels of stress are related to high levels of cortisol, which can lead to high blood glucose and blood pressure," says Favindi two things that can increase your risk of cardiac disease. The good thing is that it is fully aware that it is impossible to avoid any stress, and it is not necessary. Instead, it's all about the management of the stress you have by "doing activities that you soil, such as exercise or meditation," he says.And for other ways to find some calm in your life, see5 simple ways to manage your stress right now, according to a doctor.

Do not go through your battle life depression. Instead of letting it affect your life from day to day, talk with a doctor or therapist and determine the best treatment option for you. Not only heHelp get your mental health on the right trackBut it can greatly benefit from your heart, too. "Depression has been linked to poor heart health," says-Favini. "Be careful about your mood problems and early address to maintain your mental health. And for more useful information,Sign up for our daily newsletter.

Eating fries and is now every then quite good, but Haythe recommends staying away from fried foods other than maybe occasional indulgence. "Your heart will thank you," she says. Especially since from a study published in 2019The American Journal of Clinical NutritionFound eating fried foods can increase your risk of heart disease. Get the same great texture and taste using a fryer instead of air, allowing you to cook the crispy food less all the oil.

It has been demonstrated over and over again that eating more fiber canHelp lower blood pressure and cholesterol, Which can help prevent heart disease. "The increase in your fiber consumption reduces your chances of heart problems on the road," says-Favini. You can do it by adding more whole grains, vegetables, oats, beans, nuts and fruits in your diet. And for more why to make this aspect of your health a priority is so important, consultNearly 60 percent of patients have hypertension coronavirus.

Get more fiber is important, but Favindi says upping the amount of healthy fats you eat is crucial, too. "The increase in your healthy fat intake of foods such as olive oil, nuts and fish reduces your chances of heart problems in the future," he says. The two omega-3 and omega-6 fatty acids have been shown to helpProtect against cardiac diseases, Said Harvard Health. So, do not be afraid to add more in your diet, it's done that your body well.

Get sleep is difficult-Surtout during the summer months, when the sun goes down later and you want to prolong these hot days as long as you can. But Haythe says sleep is crucial for the reduction of stress, your mood, mental acuity, energy,andyour heart. "Try going to bed 30 to 45 minutes earlier than you usually do it. Seven to eight hours a night is ideal, "she says. "Do not worry, you can scroll Twitter and your emails in the morning. Since those who do not get enough sleep at night areat a higher risk of heart diseaseAccording to the Foundation of Sleep, it should really be a top priority.

You know that smoking is bad for you. In fact, theCDCsaid it hurts just about all organs in your bodyespecially your lungs and hearts. In addition to increasing the risk of lung cancer and cerebral vascular accident, it can also your risk of cardiac disease. "Smoking, even a cigarette per day stiffen your arteries and can significantly increase your risk of heart disease," saysFavinite.Imagine what the wholepackOne day can do. is now the time ofgive up.

Although smoking is horrible for your heart, exposing yourself to second-hand smoke can have a serious impact your health as well. According toCDC, Second-hand smoke - even as-can increase non-smoking may develop heart disease from 25 to 30 percent. Not only that, but it can also increase your risk of stroke and death. And yes, even something like chatting with a friend on their smoke break at work.

You couldtake care of your teethBut when did you register last time on your gum health? "It may seem unrelated, but take care of your gums can actually prevent periodontal diseases or gums, which are related to a higher heart crisis, blows and cardiovascular events," says Favini. "This could result from the poorest overall health, but we also know that periodontal disease increases the inflammation of your body, which is a heart disease driver." For your oral health to be checked, it recommends brushing your teeth twice a day,Dental silk regularlyand seeing your dentist on problems that arise.

Go outwalk every day can give your heart health a boost. "If you're too sitting for quarantine, it's time to move," says Haythe. "You do not feel like you had to run five miles a day. Start with a 15 minute walk and increase this time for the weeks to build up to 45 minutes, 4 times a week walk fast." TheAmerican Heart Associationsays that walking can reduce your chances of cardiac disease. So there is no reason not to go get this fresh air. You will come home feeling healthierandmore energized.

If your doctor prescribes a medicine to take, you take it ... No? This is not always the case when it comes to cardiac health, and it's something chemadre regularly. "So many people are prescribed drug pressure or cholesterol and do not take them. You can not feel high blood pressure or high cholesterol, just as your doctor knows what they do", she said. "If side effects disturb you, talk to your doctor to try something else. There are so many drugs on the market and you should be able to find a right for you. "

If you know that your blood pressure is high, try the zipping system, which represents food acceleration to stop hypertension. According toJames Yeh, MD, a certified board board in Boston, it is designed to reduce blood pressure through a diet filled with fruits, vegetables, whole grains, low fat dairy products, legumes, nuts, seeds and Meat. "These foods are generally high in fiber and little saturated fat, cholesterol and sodium," he saidHarvard Health. Not only can it helpPrevent heart diseaseBut this can also help prevent other problems such as cancer, stroke and diabetes.

If your other significant is constantly complaining how much you snoring at night, do not ignore it. Instead, act. According toAmerican Heart Association, one in five adult has apneas of sleep, even if it's just a light form. If this sleep apnea is not treated, it can have devastating effects on your heart health, contribute to heart disease and stroke.

Put extra booksespecially during a pandemicWhere you are trapped at home, a lot of time - is easy to do. But when it comes to your heart, do your best to maintain a healthy diet and a workout schedule to maintain a healthy weight. According to Harvard T.h. Chan Public Health School , having an extra weight and a large size size can increase your risk of heart disease.