Heart disease is one of the leading causes of death globally and a major cause of disability. There are a lot of things that can heighten your risk for cardiovascular disease, also called risk factors.
Many of these factors you can control, but some of them you can’t. Nevertheless, knowing and learning about them can help you understand your disease and lower your risk of getting a heart attack.
Read on to know what things or steps you can do to cut down your chances of getting cardiovascular disease.
Get Sufficient Sleep
Not having enough sleep will result in a higher risk of having diabetes, obesity, and high blood pressure. These outcomes can then elevate your risk for cardiovascular disease. Keep in mind that adults need to have at least nine hours of sleep every night.
As such, see to it that you practice good sleep habits. If, for instance, you experience sleep problems, talk to your local health care provider right away. Additionally, sleep apnea is one problem that makes people shortly stop breathing several times while sleeping.
This problem meddles with your capability to get enough sleep and perk up your heart disease risk. So, if you think that you are experiencing sleep apnea, contact your doctor immediately.
What’s more, take note that sexual activity can, more often than not, contribute to a good night’s rest. The body discharges hormones such as prolactin and oxytocin that can induce calming and pleasant feelings.
That said, perhaps you can incorporate some sexual activities into your nighttime routine, for example, using sex toys like The Automilker. These tools can help you deliver an orgasm quickly and effectively.
Manage Stress
In many ways, stress is concurrent with heart disease. For one, it can shoot your blood pressure up. Also, tremendous stress can provoke a heart attack. Another thing, a few common ways of dealing with stress like smoking, heavy drinking, and overeating, are not good for your heart.
The good news is that there are many ways you can manage your stress. It includes meditating, focusing on something peaceful, listening to music, exercising, and more.
Don’t Smoke
Smoking results in a much higher risk for stroke, heart attack, and high blood pressure. If you smoke, stop right now and quit. Take note that people who smoke are twice as likely to get a heart attack compared to non-smokers.
Also, there’s a high possibility you could die if you get a heart attack. Moreover, if you don’t smoke, then don’t start.
Exercise
Getting regular exercise improves your blood circulation and strengthens your heart. What’s more, it can help you lower your blood pressure and cholesterol, plus keep up a healthy weight.
These things can help reduce your risk of cardiovascular disease. If you are doing a new exercise program, make sure to check with your doctor first, specifically if you are not physically active now. Your doctor can tell you exactly what you can do.
Start A Heart-healthy Diet
It can be tough and difficult to change your current eating habits. We all relate to that! The good news is that you can do it slowly and little by little. When you know what type of food to eat more and what not to eat, you will surely be on your way towards a healthy diet.
The first thing you need to do is to control your portion size. Keep in mind that how much you eat is as essential as what foods you eat. Use a small bowl or plate to control your portion size, eat low-calorie foods, and eat smaller amounts of high-sodium foods.
Make sure to eat more fruits and vegetables because they are excellent sources of minerals and vitamins. Another thing, choose whole grains as they are great sources of other nutrients and fibers that help regulate heart health and blood pressure.
Additionally, see to it that you limit unhealthy fats. Opt for low-fat protein sources like eggs, low-fat dairy products, fish, and poultry. Moreover, it’s a good idea to create menus every day so that you get all the nutrients and vitamins your body needs.
Lastly, indulge yourself in an occasional treat. Say, for instance, potato chips or candy bars. But do not let it overpower your healthy diet.
Takeaway
There are many things you can do to cut down your risks of getting heart disease. Taking action right now will undoubtedly boost your health and, perhaps, even save your life. The steps outlined above are essential to dramatically lower the odds of developing significant heart risk factors and heart disease. Make them into habits. Remember that a healthy lifestyle is an excellent investment in a healthier, longer, and worthy life. Keep in mind that life’s a gift, so you have to take care of it.