The 5 best ways to reduce your risk of heart failure, according to doctors
Doing these five simple things could help avoid a heart health crisis.
Right now, around 6.2 million Americans areLive with heart failure, a condition that occurs when the heart can no longer pump enough blood and oxygen to support other body organs. Although some patients can live with heart failure for a long time, the Mayo clinic notes that it is known to put patients at risk ofserious complications, like heart arrhythmia, heart valve problems, liver damage and kidney failure.
However, there are several ways to take yourheart health in your own hands to prevent this condition, saysRobert Greenfield, MD, a double -board certified cardiologist and lipidologist atMemorialcare Heart & Vascular Institute in Fountain Valley, California. "Lifestyle changes are essential and can be the best" drug "if you are looking to avoid cardiovascular problems", he saysBetter life. "Many people are motivated to change their lifestyle if they have inherited a family history in charge of heart disease," he adds. However, "everyone can improve their lifestyle", the earlier you do, the better. Read the rest to learn the five best ways to reduce your risk of heart failure, according to Greenfield.
Read this then:If you notice it in your legs, check heart failure.
1 Make a healthy meal plan.
One of the best ways to avoidheart failure And improve your heart health more generally thanks to a healthy diet, says Greenfield. "Of the dozens of diet diets, the best still seems to be the Mediterranean regime," he advises. "This would include consumption of olive oil, legumes, fruits and vegetables, nuts and seeds, fish and low consumption of red meat and saturated fats. But no matter the quality of your diet. Weight and obesity cancel the advantage, "warns the cardiologist.AE0FCC31AE342FD3A1346EBB1F342FCB
CDC adds that reduction in sodium and trans fat in your diet can help reduce your risk of heart failure.
Read this then:3 ways that your stomach tells you that your heart is in trouble.
2 Do the exercise.
Exercise - even moderately - can also have a huge impact onheart health, Said Greenfield. "Our bodies are made to move and not sit all day. We say that sitting all day and living a sedentary life is" new smoking "", he notes.
But the advantages of the exercise do not stop there, adds the heart specialist. "The exercise makes you feel good, reduces stress, increases your good cholesterol (HDL) and helps control the weight," he said.
Greenfield says that it is not necessary to join a gymnasium - "any exercise is good" - as long as you get out of it to a routine. However, he adds that, ideally, "there should be a combination of aerobic exercises as well as resistance exercises with light weights. The American Heart Association recommends 150 minutes of moderate exercise per week which can be sessions of 30 minutes 5 days a week ", he saysBetter life.
3 Sleep well.
Sleep is crucial for your heart health because it restores and repairs the body. Greenfield recommends practicingGood sleep hygiene, which may include having a defined sleep schedule, improvements in your sleep environment, the culture of daily health habits, the practice of relaxation techniques, etc.
Greenfield says that the ideal sleep period can differ slightly from one person to another, but in general, no one should have less than six hours of sleep per night. Many experts say that spending between seven and nine hours of sleep per night is ideal.
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4 Manage your stress.
Greenfield claims that stress is "the most underestimated risk factor" of heart failure and other cardiological problems. "You have to try to minimize stress when they can," he said. "Continuous stress releases stress hormones in the body like adrenaline and cortisol, which damages the body in excess," he adds.
"Finding a rest period during the day, learning to meditate, avoiding and eliminating the aspects of your life that are not essential but stressful is an excellent start," he said. "In short, write the next chapter of your life and make it edifying and satisfactory. Discover your body and use common sense. Treat your body as a sanctuary, not as an amusement park, and your risk of heart disease will be lowered. "
5 Stop smoking and reduce your alcohol consumption.
Stop smoking and limiting your alcohol consumption can also considerably reduce your risk of heart failure, according to doctors. In fact, a new study by researchers from Johns HopkinsPeople who smoke develop heart failure Twice the pace of those who have never smoked.
Likewise, the CDC stresses that those who drink excess alcohol run an increased risk of heart failure. Talk to your doctor for more information if you need help to quit smoking or resetting your alcohol consumption.
