4 Tips for Cardiovascular Health
There are many ways to stay on top of your cardiovascular health, and it can be hard to know where to start. Here are the best tips from the experts, so you don’t have to worry about doing all this research yourself. Read more below for four ways that you can improve your cardiovascular health!
Did you know that September is Heart Month in Ireland?’
… Or that one in four men will die from heart disease and stroke? Men are nearly three times more likely than women to die young from heart disease and stroke? The good news, however is that 80% of these deaths are preventable with lifestyle changes.
1 – Get an ECG Test
Experienced Cardiologists and Electrophysiologists such as dralasady.com.au will advise that you get an annual ECG (Electrocardiogram) test if you have risk factors for an enlarged heart. These factors include high blood pressure or symptoms of heart disease. Symptoms of heart disease include chest pain, shortness of breath, an irregular heartbeat or heavy heartbeats.
An ECG is a simple first step to check on your cardiovascular health. If you have certain heart conditions, it may be necessary for you to do so more frequently than once a year.
After all, having an irregular heartbeat can put you at risk of stroke or congestive heart failure. It can even lead to sudden death, so you need to know about this issue and get yourself checked up as soon as possible.
An ECG will monitor your heart rhythm and determine whether there are any symptoms of an irregular heartbeat or if you have a high chance of developing one in the future.
2 – Keep a Healthy Weight
Lose weight gradually. Don’t try to lose too much too fast, or you’ll get discouraged and quit. A good rule of thumb is that one pound per week is a safe amount for most people; their body weight can be healthy if they stay within the recommended range for their height (usually 18-25 pounds).
It’s also best to start exercising gradually rather than jumping into a strenuous exercise program. Start with gentle walks and work up from there.
Take diet changes slowly, too: don’t try to make all your food healthy at once; switch one type of junk food for another or gradually reduce the amount you eat in each sitting. It will help you avoid feeling deprived or hungry all the time.
Further Reading: Getting Fit – How to Break Through the Roadblocks Stopping You
3 – Quit Smoking
Cigarette smoke contains over 7000 chemicals, many of which are poisonous and toxic to the body. It is a carcinogen that increases your risk for mouth cancer, throat cancer, esophageal cancer, stomach ulcers, and more.
The nicotine in cigarettes causes an increase in blood pressure because it constricts small arteries while increasing heart rate and blood pressure. In addition, when you inhale cigarette smoke, it triggers the release of stress hormones, leading to high cholesterol levels, weight gain, and depression.
4 – Manage Cholesterol
Cardiovascular disease is a severe health problem. It occurs when cholesterol accumulates on artery walls and develops into plaque that narrows blood vessels (atherosclerosis). It creates an increased risk for heart attack or stroke from reduced blood flow to vital organs such as your brain and heart.
Cholesterol is a fatty substance produced by the liver found in many of the foods you eat. Your body uses cholesterol to create hormones and make vitamin D. It can also deposit on artery walls if you have too much LDL (bad cholesterol) or triglycerides circulating throughout your bloodstream. Over time, this buildup causes plaque to accumulate and can result in atherosclerosis.
Further Reading: 4 Ways to Take Care of Your Overall Health as You Age
Your Cardiovascular Health is Essential
Your cardiovascular health is essential because it can impact your overall well-being. Stay on top of this by following these tips to keep yourself feeling and looking great! Don’t wait until you’ve had a heart attack or stroke to do something about your weight and exercise habits. Now’s the time to start eating healthier, getting enough sleep, and exercising.
Photos by Towfiqu barbhuiya – CCO Licence