Nobody ever enjoyed going to the cardiologist. Even if the doctor is good, it is always a little scary to think about the heart health, which is such a fundamental organ. But even if you have a family history of cardiovascular disease, there are ways to take more control and make sure your heart health is at its best.
While 50% of cardiovascular disease risk is genetic, the remaining 50% can be altered by lifestyle choices. This indicates that a low genetic risk can be greatly exacerbated or greatly reduced.
Given that cardiovascular disease continues to be the leading cause of death among men and women, having such control over your heart health is especially welcome news at this time. According to a recent CDC report, approximately 415,000 Americans died in 2016 from “largely preventable” heart conditions. The CDC identified approximately 2.2 million hospitalizations and 415,000 deaths in 2016 from heart attacks, strokes, heart failure, and related conditions that likely could have been avoided under its Million Hearts campaign, which aims to prevent 1 million heart attacks and strokes by 2022.
Middle-aged adults, whom we would not normally consider to be at risk, are the victims of many of these cardiovascular events. Most of these things can be avoided by taking precautions every day to lower risk and manage medical conditions better.
You can improve your heart health by participating in the following common daily activities:
1. Walk for ten minutes.
A short walk is a great way to get moving if you don’t do any exercise at all. It’s a good way to get more exercise into your day if you do.
2. Lift yourself up.
Your arm muscles can be toned by lifting a two-pound weight or a hardcover book a few times a day. Move on to heavier items or join a gym when that becomes easy.
3. Every day, eat one more vegetable or fruit.
Fruits and vegetables are inexpensive, delicious, and beneficial to the brain as well as the bowels.
4. Prioritize breakfast.
Fruit and a serving of whole grains like oatmeal, bran flakes, or whole-wheat toast are good ways to start the day.
5. Eat without the calories.
You can easily save 100 or more calories per day by avoiding just one sugar-sweetened soda or calorie-laden latte. That could result in a 10-pound weight loss over a year.
6. Include a few nuts.
Nuts like walnuts, almonds, and peanuts are good for your heart. Try substituting them for meat in pasta and other dishes, adding them to salads for a healthy and tasty crunch, or grabbing some when you need a snack.
7. Take in some of the sea’s bounty.
Once a week, substitute fish or other seafood for red meat. It is healthy for the brain, heart, and waistline.
8. Deeply inhale.
Try taking a few deep breaths slowly throughout the day. It might help you unwind. Breathing slowly and deeply may also help lower blood pressure.
9. Always wash your hands.
A great way to keep your heart and health safety is to wash your hands frequently throughout the day with soap and water. The heart can be very hard hit by infections like the flu, pneumonia, and others.
10. Rejoice in the present.
One way to get started tapping into other positive emotions is to take a moment every day to appreciate the blessings in your life. While their opposites, chronic rage, worry, and hostility, contribute to high blood pressure and heart disease, these have been linked to better health, a longer lifespan, and greater well-being.
Final thoughts
Making small changes now can help a lot in the long run. Consider your health as a savings account. When you save little amounts over a long period of time, they grow and pay off in the long run.
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Suave Concierge believes that the only way to get the desired results is to create the best possible connection between the patient and the doctor.
