Did you know that heart disease is one of the leading causes of death for both men and women in the UK (ref. link)? Research suggests that there are more than 30,000 out-of-hospital heart attacks in the UK each year, with a survival rate of less than 1 in 10. Despite extensive research to combat this problem, heart disease remains a major contributor to spiking death rates all over the world.
That being said, unlike many other illnesses, heart disease can be kept at bay by making simple changes to your lifestyle. That’s why we have curated a list of 5 basic lifestyle changes that are incredibly effective in improving heart health.
Monitoring your eating habits is one of the easiest lifestyle changes you can make to benefit your heart. Take charge of your heart’s health by switching to heart-healthy foods. Below are some of the primary dietary restrictions you should consider.
A major step you must take in your journey towards good heart health is adding exercise to your daily routine. Being one of the most effective tools for strengthening the heart muscle, it keeps your weight under control and wards off artery damage from high cholesterol, high blood sugar, and high blood pressure.
There are a few harmful habits that can seriously affect your heart health. You may adapt the following positive habits for a healthy heart.
The higher your blood pressure, the greater your risk of heart attack, stroke, congestive heart failure, loss of mental function, and dementia. High blood pressure, or hypertension, is defined as blood pressure above 140/90 mm Hg.
Most people with high blood pressure (hypertensive patients) can control their blood pressure without medications by following these steps:
People who do not get adequate sleep are at a higher risk of obesity, heart attack, blood pressure, diabetes, and depression. Seven hours of sleep each night is recommended for a healthy mind and body. Not only should you get the requisite hours, you should follow a sleep schedule by going to bed and waking up at the same time every day.
If you feel that your body and mind remain tired even though you’re getting seven hours of sleep per day, ask your healthcare provider if you need to be tested for obstructive sleep apnea, a condition that elevates your risk of heart disease.
Signs of obstructive sleep apnea include loud snoring, difficulty breathing during sleep, and then waking up gasping for air. It can be treated by maintaining an appropriate weight and using a continuous positive airway pressure (CPAP) device to keep the airways open while sleeping.
A healthy heart lifestyle involves understanding and evaluating your health risks, making healthy choices, and taking gradual steps to prevent heart disease, including coronary heart disease. By taking precautionary and preventive measures, you can easily lower the risk of heart diseases that could lead to a heart attack.