Good Lifestyle

Heart disease is currently the main cause of mortality in America, representing One in five deaths in the nation. But suffering from cardiac complications is far from a lost conclusion: there are a lot of things you can do to reduce the risk of heart disease.

"The big news is that there are a number of ways for individuals to improve their heart health," said Gréé Tadwalkar , MD, a certified cardiologist from the Board of Directors At the Providence Center in Providence Saint John in Santa Monica, California. "I often tell my patients that the foundations of excellent heart health involve habits and activities that do not cost much money or do not take much time," he said Better life , adding that "almost anyone can improve their heart health independently of their situation or their life situation".

Wondering where to start? Try these seven simple things that your heart will thank you for doing, according to the heart specialists.

Read this then: Do this when you walk reduces your risk of heart attack, cancer and dementia, says a new study

One of the most important Things you can do for your heart is to follow a healthy diet, say the cardiologists. In fact, there is a particular diet that seems to be accompanied by heart health and body -scale advantages: food approaches to stop the hypertension diet, more commonly called Dash diet . AE0FCC31AE342FD3A1346EBB1F342FCB

"This is a diet rich in vegetables, fruits, low -fat dairy products, whole grains, poultry, fish and nuts and low in candy, sugary drinks and red meats", explains Jennifer Wong, MD, a cardiologist and medical director non -invasive cardiology to the Orange Coast Medical Center in Fountain Valley, California. "The diet is rich in potassium, magnesium, calcium, proteins and fibers, but low in saturated fats, total fats and cholesterol," she adds.

Another important element of the DASH diet is that it limits your salt intake to 2.3 grams of sodium per day, a quantity that has proven to reduce hypertension rates, note Wong.

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Popular wisdom has long suggested that a glass of red wine a day could protect heart health. However, more recent research and a powerful declaration of the World Health Organization Now indicate that no amount of alcohol is considered healthy or safe.

And there is no debate on what excessive alcohol consumption does to your heart. "" Abusive alcohol consumption , on the other hand, is linked to a certain number of bad results for health, including heart disease, "say that experts from Johns Hopkins Medicine". , a disorder that affects heart muscle. "This is why Wong and so many other heart experts recommend limiting your alcohol consumption for better heart health.

With regard to your blood pressure, knowing your figures is essential. For people at high risk of heart problems, this means that you should self-surveillance with a brassard of blood pressure at home.

"You should call your doctor if the blood pressure is greater than 180/120 mmHg on repeated measurements at rest," explains Wong. She adds that you must "call 911 if these readings of blood pressure are associated with symptoms of damage to final organs such as headaches, vision changes, weakness, numbness, chest pain or 'Sleeshness ".

Another thing that your heart will thank you is to exercise regularly. Tadwalkar says that your routine "does not need to be sophisticated, but should consist of at least 150 minutes of aerobic activity of moderate intensity per week, which breaks down at around 30 minutes per day, five days per week."

For a good overall health, you must aim to diversify your training to include force training as well as exercises that improve your balance, your agility and flexibility. However, for your cardiac health in particular, it is important that you can pump blood with aerobic exercises such as running, fast walking, swimming, cycling, sports or jump rope.

Are you looking for a way to improve your heart health overnight? If you smoke, the answer is simple: Leave.

According to the US Food and Drug Administration (FDA), your Heart frequency will drop Twenty minutes after your last cigarette. "Just 12 hours after stopping smoking, the level of carbon monoxide in your blood falls to normal, allowing more oxygen of vital organs like your heart. Within the four years following the stop, your risk of Decrease in stroke to that of non-smokers for life, "write their experts.

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Sleep adequate - Seven at nine o'clock per night - is also crucial for your heart health, says Tadwalkar. However, as the Centers for Disease Control and Prevention (CDC) underlines, One in three American Below this target, sleeping less than seven hours a night.

Poor sleep has been linked to higher obesity rates, high blood pressure and type 2. In fact, "adults who sleep less than seven hours a night are more likely to say that they have had health problems, including heart attack, asthma and depression, "said the CDC. "Some of these health problems are increasing the risk of heart disease, heart attack and stroke," add their experts.

Finally, your heart will thank you for having seen your doctor regularly and for treating all the underlying conditions that can lead to heart complications, explains Tadwalkar. As the CDC notes, almost "half of all Americans have at least one of the Three key risk factors For heart disease: high blood pressure, high blood cholesterol and smoking. ""

Talk to your doctor to find out more about how to manage your heart risk factors with medication or lifestyle interventions.

Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.