Good Lifestyle

If you want Improve your overall health By targeting only one thing, focusing on your heart health can provide maximum advantages. After all, heart disease is Cause of death In the United States, for men and women, representing one in five deaths on a national scale.

Although everyone's risk of heart disease increases over time, experts say that certain habits can age your heart prematurely. A online heart age calculator Can help you determine if your heart health is out of step with your chronological age, putting you at increased risk of serious cardiovascular complications. If your heart ages faster than you, you can take care of by modifying certain daily habits. Wondering where to start? Read more to learn the eight best tips from cardiologists.

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Seeing your doctor or cardiologist for regular checks can help identify the risk factors for cardiovascular disease such as high blood pressure, high cholesterol and diabetes. Treating them from the start will help prevent the heart attack and strokes, says Stephen Tang , MD, a certified card cardiac electrophysiologist At the Providence Center in Providence Saint John in Santa Monica, California.

But between the appointments, it is a good idea to monitor your blood pressure at home using a blood pressure cuff.

"A good blood pressure file helps patients to be more aware of their health and allow their doctors to know when it may be necessary to adjust their drugs. Regular surveillance also offers patients the opportunity to intervene earlier with changes in lifestyle, "accepts Cheng-Han Chen , MD, a certified card Interventional cardiologist And medical director of the Structural Heart Program at the SADDLEBACK MEDICAL CENTER MEMORIALCARE in Laguna Hills, California.

"Early diagnosis and intervention are the best way to prevent the negative consequences in the longer term," he adds.

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Chen says that another way to prevent premature aging from the heart is to limit your alcohol consumption - or cut it entirely.

"For a long time, the consensus was that it could be" sure "to drink in moderation. The current recommendations of the American Heart Association are to limit the consumption of alcohol not to more than two glasses per day for men or One glass a day for women, "he said Better life.

"However, more recent data suggest that drinking any of them The amount will increase the risk of someone's cardiovascular disease such as the heart attack or stroke ", the cardiologist continues." For this reason, I expect our medical recommendations regarding alcohol consumption will change in the future. I would advise patients that No The amount of alcohol consumption can be considered "healthy heart".

Tang says that excessive alcohol consumption is particularly dangerous for heart health: "Excessive alcohol has been involved with blood pressure, heart failure and cardiac arrhythmias."

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The way you eat can also have a huge impact on your heart health. Tang recommends held the Mediterranean diet, which has proven to reduce cardiovascular risk.

"Choose a plant-avant-garde diet combined with fruits, whole grains and lean proteins such as chicken or fish. Limit your saturated fats and your sugar consumption," he advises.

According to centers for disease control and prevention (CDC), chemicals of cigarette smoke can trigger A range of cardiovascular conditions By provoking swelling and inflammation in the cells that line the blood vessels. These include atherosclerosis, coronary diseases, peripheral arterial diseases, aortic aneurysm, and more.

"Do not smoke and go away from secondary smoke. We have long known that smoking, especially smoke chemicals, considerably increases the risk of heart disease and stroke," said Chen.

Another important daily habit that will keep your heart healthy is to prioritize good quality sleep . You can do it by joining an ordinary bedtime, making your room fresh, dark, calm and conducive to sleeping, turning off the electronics at least an hour before bedtime and limiting caffeine throughout the day.

"Insomnia and other sleep disorders such as obstructive sleep apnea can have a negative impact on heart health thanks to multiple mechanisms such as the increase in the activity of the sympathetic nervous system, the dysregulation of The activity of the autonomous nervous system and the increase in systemic inflammation, "explains Chen.

Brushing, dental silk and rinsing are also important daily habits to keep your heart young and healthy, explains Chen.

"It is important to maintain good dental health and good hygiene to keep the heart healthy. There is a strong link between gum disease (periodontal disease) and heart disease such as atherosclerosis and disease Heart valve, "he said.

The cardiologist explains that the bacteria of gum disease can migrate into the blood circulation and increase the levels of inflammation throughout the body, including in the coronary arteries. "This can cause increased risk of heart attack and stroke," he warns.

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Then Tang says you want to aim for 30 minutes of cardiovascular exercise most days of the week to keep your heart young and healthy. This could include any aerobic activity that pumps your heart rate, such as jogging, cycling or swimming.

"This will help improve the capacity of your heart, reduce stress and reduce blood pressure. This can also help identify the signs of early alert for heart disease," he said. AE0FCC31AE342FD3A1346EBB1F342FCB

The American Heart Association and the American College of Sports Medicine add that you can Increase the advantages also integrating resistance training such as moderate weightlifting in your routine.

Finally, Tang recommends doing a smartwatch or fitness tracker part of your daily heart health plan.

"Smart watches can help monitor your heart rate and rhythm, sleep habits and daily activity levels," he explains. "They have tools that can help you achieve your fitness goals, plan your drugs and facilitate meditation or breathing exercises. These data can be used to improve and guide you to a healthy lifestyle for the heart."

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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. If you have health questions or concerns, always consult your health care provider directly.