Good Lifestyle

As we get older, it is particularly important to be aware of your risk of heart attack.Cardiopathy is the number one killer of the men and women in the world: according to theCenters for Disaster Control and Prevention (CDC), approximately 647,000 people die from the United States only each year-in-year cardiac disease represents 1 in all 4 statementside deaths. And unfortunately, while some things are boring with age, yourcardiac health is usually not one them.

According to 2013 data from theAmerican Heart Association6 percent of men and 5.5 percent of women aged 40 and 59 have coronary heart disease (CHD). Of the 60 to 79 years, these figures at least doubles: 21.1 percent of men and 10.6 percent of women in this age group have CHD. And, as is R.U.National health service (NHS) Notes, CHD is the main cause ofCardiac crises. If you want to avoid becoming a statistic, there is still plenty of time to ditch habits that increase your risk of heart attack after 40 years changes today brand, so you can have many years healthy to wait !

From the day with a healthy breakfast could finally save your life. An examination of the research published in the journalTraffic In 2013 found a significant link between breakfast and eating a reduced risk ofcoronary heart disease.

Your oral health and cardiac health are more connected than you think. According to a 2016 study published in theBMJ Postgraduate Medical JournalOral bacteria can contribute to the risk of a person from atherosclerosis, or hardening and narrowing of the arteries, which can significantly increase the likelihood of a heart attack.

A glass of red wine from time to time could have someBenefits for cardiac healthBut regular consumption can put you at risk of a heart attack. "Too much alcohol can increase blood pressure and triglycerides, which can increase your risk of heart disease," saysSeema sarin, MD, ofEHE Health. His recommendation? "Women should not have more than one drink a day. Men should not have more than two glasses a day. »

Having friends is not only important for your happiness, but the friendships you do can actually help your heart in the long run. According to a 2016 study published in the journalHeartSocial isolation can significantly increase the risk of a person to develop heart disease. Those who reported poor social relations were the chance of more than 29 percent of having CHD as those with the healthiest.

Do you want a healthier heart? Try to move from night shift to a nine to five schedule, if possible. Research published in theAMERICAN MEDICAL ASSOCIATION JOURNAL (Jama) In 2016 discovered a link between long-term night work and increased risk of coronary heart disease in women.

If you want to strengthen your cardiac health, think about the bike shuttle whenever possible. Important search published in the journalInternal medicine archives In 2009 proved that people who go to bike or foot work have a reduced probability of obesity and blood pressure means a decrease in the risk of heart attack.

There is no time as the present spring for a treadmill office if you are eager to reduce your risk of heart attack. A 2012 study published in the journaldiabetology found that asedentary job The more the chance of an individual to live a cardiovascular event of 147 percent.

WhileSleeping on sleep is bad for your well-being, gettoo much A lot of sleep can be worse for your heart health than not getting enough. A meta-analysis of published searches in theJournal of the American Heart AssociationIn 2018 revealed that obtaining more than eight hours of sleep can significantly increase the risk of a person from cardiovascular disease (MCV), with a moderate risk for those who got nine hours of sleep and nearly 44 for one hundred increase among logging eleven hours per night.

It might not bebettermedicine, but theLaughing benefits can not be reduced. A 2009 pivot study published in the journalNature Saved that laughing dilate the inner wall of the blood vessels and increases blood flow, which improves your heart health and, ultimately, reduces the risk of heart attack.

A little green space can make your heart a world of good. A review of research published inCurrent reports of epidemiology In 2015, exposure to nature improves not only mental health, but it can also improve a person's cardiovascular health. According to researchers, "higher greenery levels were associated with a lower risk of CVD, ischemic heart disease andcerebral mortality. "

Getting the flu will make more than eating your days of illness - this could contribute to your risk of a potentially fatal cardiovascular event. According to a 2018 study published inNew England Journal of Medicine, in the first seven days of a confirmationDiagnosis of influenzaPatients have a considerably increased risk of cardiac attack. See more about getting your influenza shot!

It's time to repel theMarvin Gaye And separate a good bottle of wine - for your heart health, of course. As it turns out, not having regular sex could contribute to your risk of heart disease. An examination of the research published in theAmerican Journal of Cardiology In 2010, reporting that sex once a month or less increased the risk of a person's cardiovascular disease, and therefore cardiovascular events.

If you are over 40 years old, it's time to make sure you watch your blood glucose, especially if you have a familyHistory of diabetes or risk factors such as obesity,Hypertension, or a sedentary way of life.

"Sugars accumulate in the blood and increase your risk of heart disease," says Sarin. "Have a healthy diet, exercise regularly, eat an entire food plant nutrition can help reduce your blood sugar level."

Skiping the gym, too many times could be a big problem for your heart on the road. "Physical inactivity is a risk factor for cardiac disease," says Sarin. She notes that exercise can help reduce your blood pressure, cholesterol, weight and even stress levels, decreasing your probability of a heart attack.

So, how long should you spend at the gym? According to experts, 30 minutes of moderate activity per day - or 150 minutes a week, will reduce your risk of heart disease.

However, this does not mean that you should do too much at the point of exhaustion or pain. Because if you do it, your heart could also pay the price.

"Sustainable stress on the heart can lead to something called" sports cardiology syndrome ", says the clinical nutritionist and fitness-shaped expertAriane Hundt, MRS. "Your heart becomes expanded to follow the stress placed on it. This can also result in an increase in the stress response of your body - high cortisol and adrenaline - and cause an irregular heartbeat."

Bad relationships from long hours at work, yourDaily stress stories Could have serious implications in terms of cardiac health. "Stress that goes unmanaged and lasts prolonged periods resulting in increased cortisol levels and leads to a ignited system," says Hundt. It adds that "long-term stress removes the immune system and allows [cardiac] disease."

If there is a way out of under a terrible chef, your heart will thank you. The dynamics of a domineering manager who is always on your back for one thing or another could do more than just let you frustrated and irritable at the end of the day. The results of a Swedish 2009 study of the OFT-cited published in the journalProfessional and environmental medicine found that people with uncomminating, secret, inconsiderate and incompetent bosses have increased their risk of having a severe cardiovascular event of 60%.

We were all guilty of losing our cold blood from time to time, but it's in the best interest in your heart trying to handle how many times you lose your cool. Regular feelings of anger have been linked to a risk of increased heart attack, according to a 2015 study published in theEuropean heart newspaper. The researchers of the study revealed that the episodes of intense anger were directly related to a higher risk of acute occlusion, which obstruct the blood flow to the heart.

Send yourDepressive symptoms is the first step towards a healthier heart. According to the search published inPsychosomatic medicine In 2014, early treatment of depression can reduce the risk of cardiovascular events of a person in two. So, if you feel blue, there is no time as the present to seek treatment atImprove your mental health.

If you do not sip water throughout the day, you could prepare for cardiac problems after 40. Research published in a 2017 issue of theEuropean nutrition newspaper found that even minor dehydration can increase a person's risk of CVD.

If your last reading of the blood pressure was greater than normal, do everything in your power to reduce these numbers - or you could set a heart attack in the future.

"A healthy diet, reducing stress, the reduction of salt consumption and exercise can regularly reduce your blood pressure", according to Sarin. In turn, you will also reduce your risk of cardiac attack

IgnoreHigh cholesterol levels Now it can mean you prepare for serious heart problems in the line. According to family medicine and emergency medicineJanette Nesheiwat, MD, high cholesterol is one of the main contributing factors for your risk of heart disease.

"If you smoke, stopnow, "saysDavid Gréuner, MD, ofNYC Social Associates. Smoking considerably increases the risk of one-person heart disease, as well as their risk of high blood pressure, diabetes and cerebrovascular accident.

And if you try tostop smokingMake sure you use nicotine-based smoking cessation products longer than needed. "Nicotine increases blood pressure, which is another risk factor for cardiac disease," says Sarin.

ACup of coffee From time to time, it will probably not hurt you, but dependence on caffeine can increase your risk of heart attack.

"The excessive consumption of caffeine ... contributes to stress in the body", which can lead to a higher probability of heart disease, according to Hundt.

Remember to opt for a soda diet instead of the regular sweet version is the healthier choice of your heart? Not necessarily. According to the 2012 research published in theJournal of General Internal MedicineEven among individuals without other risk factors, the regular consumption of food drinks increases your risk of cardiac disease.

There are many health benefits to control your diet, but your Yo-Yo diet can do more harm than good. Research presented at theAmerican Heart Association(AHA) Convention in 2019 showed that women who had at least one incidence of your plan in which they lost 10 pounds and acquired it in one year were 65% less likely to have an "optimal" score Global on AHA The simple of life 7, which measures how under control of heart risk factors of heart disease are.

Carefully cook your food is essential to prevent food poisoning, but the blackening of your meat or fish-a popular (and delicious) barbecue technique - do not make your heart of favors.

"Eating a high diet in inflammatory food is a significant risk factor," says Hundt. "Grass cuts of grilled meat until charcoal increases the risk [cardiovascular disease]."

You may have escaped from fried food at 20, but at 40, these fat snacks do not make your heart happy. Even eating fried chicken just once a week increased the risk of one-person cardiac disease by 12%, according to a 2019 study published in theBritish medical newspaper.

If you want to reduce your risk of heart attack, start with the sugar in your diet. "Eating a high diet in sugar and processed foods increases insulin and in turn, inflammation creates damage to arteries," says Hundt. "The resulting increase in cholesterol is then used to elevate arterial damage. Over time, this plaque accumulation leads to a narrowing of the arteries", contributing to your chances of a heart attack.

Reducing your consumption of animal products for fruits, vegetables and herbal protein is a great way to start strengthening your cardiac health. "Saturated fats, trans fat and cholesterol can contribute to heart disease," says Sarin. "Eating a diet fully based on the plant, it has been shown that the risk of heart disease in many studies. It also helps reduce your cholesterol and LDL levels, which also decreases your risk of heart disease."

These regular refined carbohydrates and steaks dinners probably hurt the heart of your heart. If you want to avoid a heart attack after 40 years, "eat a balanced diet with high fiber content," says Nesheiwat.

"The absence of omega-3 fatty acids is a major contributor to heart disease," according to Hundt. The main nutrients provided by fish oils can be incorporated into your diet by consuming certain types of seafood, or in dietary supplements that you can buy in any pharmacy. However, you consume them is your choice, but make sure you simply get enough fatty acids in your diet.

As Omega-3, Omega-6 is a fatty acid, but generally people consume much more than they should, throwing a healthy balance of the two essential acids.

"It is important to have a healthy balance between omega-6 and omega-3 fatty acids, explainsJessica Wilhelm, CN, director of the clinical team ofFancy. "The ratio of omega-6 and omega-3 should be between 4: 1 and 2: 1. However, the standard American regime contains up to a ratio of 20: 1, which means that we consume up to 20 times more omega-6 to omega -3s. "

To find out what you should avoid any case of cardiac health, omega-6 fatty acids are in items such as corn and vegetable oil.

"Magnesium is a mineral involved in more than 300 different metabolic processes in the body that are essential to cardiac health," explains Wilhelm. "Have adequate magnesium levels are associated with lower risk for cardiovascular disease, but can also withstand sound blood pressure due to smooth muscle relaxation properties."

So, how do you know if you are deficient? "Anxiety, fatigue, muscle cramps, stiffness and contraction are all signs that you do not receive enough magnesium in your diet", according to Wilhelm.

CoQ10 acts as an antioxidant that plays an important role inyour metabolism. But, according to Wilhelm, "the depletion of this healthy nutrient for the heart can occur when taking medication of arterial tension classified as beta-blockers and static medications to reduce cholesterol".

Fortunately, supplementation and consumption of foods such as fatty fish, oranges, strawberries, lentils, peanuts, spinach, cauliflower and broccoli can increase your levels of this important nutrient that keeps your heart free illness, which reduces your risk of long-term heart attack.

If you have the choice between living at the beach or in the mountains of your forties, choose the latter, your heart will be grateful. According to a 2017 study published in the newspaperBorders in physiology, lower life at altitude is associated with a greater risk of metabolic syndrome, which can contribute to heart disease.

Your family history forms that you are, including your risk of cardiac attack. According to the searches published in the journalTraffic In 2012, men with a family illness of heart disease had an increase of 50% an increased risk of developing cardiovascular problems themselves. Fortunately, have this information and control other risk factors, such as the level of diet and activity, can help you live a longer and healthier life.

There is no time as the present atlose these extra books, especially if you are already at a higher risk of cardiovascular disease than normal. "Obesity is related to heart disease, at a higher LDL, triglycerides and lower HDL, all of which are risk factors for heart disease," says Sarin.

While perforation on a light wedding could be good for you in the long run, the stress brought byDivorce After 40 years could increase your risk of heart disease, according to a 2017 study published in the journalResearch and practice in cardiology. The study revealed that women who had gone through a divorce had an increased risk of serious heart disease. If they have followed several divorces, the increase in their risk of heart disease has become even more important. (Curiously, the same link between divorce and heart disease has not been found in men, the study determined.)