Almost 700,000 people in the United States die every year from heart disease. As the leading cause of death across almost all ethnic groups, as well as for women and men, it is time to look at some ways we can reduce heart disease-related deaths. There are s few simple steps you can take to protect your heart and reduce your risk of heart attack, stroke, and heart disease.
Get Ample Exercise
It is recommended that everyone get at least 150 minutes of exercise a week. Don’t get overwhelmed; that is just 2.5 hours a week and just over 20 minutes a day of exercise. Try taking a short walk around the block in the morning before work. Or spend your evening TV time on a treadmill! You could even walk to the grocery store rather than drive. These substitutions can be made in small areas of your life and add up to make a large difference in your heart health!
Follow a Healthy Diet
A heart-healthy diet focuses on vegetables, fruits, and whole grains, as well as healthy and clean sources of protein. A popular heart-healthy diet is the Mediterranean diet. It is low in red meat, sugar, and saturated fat and high in fresh fruits, vegetables, whole grains, beans, and herbs. Another popular option is the DASH plan, which was created specifically to reduce hypertension and promote heart health. DASH follows parameters similar to those of a Mediterranean diet while also focusing on low sodium content.
Drink Plenty of Water
A heart-healthy diet focuses on vegetables, fruits, and whole grains, as well as healthy and clean sources of protein. A popular heart-healthy diet is the Mediterranean diet. It is low in red meat, sugar, and saturated fat and high in fresh fruits, vegetables, whole grains, beans, and herbs. Another popular option is the DASH plan, which was created specifically to reduce hypertension and promote heart health. DASH follows parameters similar to those of a Mediterranean diet while also focusing on low sodium content.
Get Enough Sleep
The recommended average is six to eight hours, although some may need more and some less. Studies link too little sleep to a higher risk of cardiovascular disease. With too much tension on your heart and not enough downtime to regulate and rest, you are running the risk of a stroke or heart attack.
Keep Calm
Lastly, to decrease your risk for heart disease, keep calm. High-stress environments can harm the heart. Studies have found that high levels of cortisol from long-term stress can increase cholesterol levels, blood sugar, and blood pressure. Even short-term stresses can cause your heart to get less oxygen, which, if this happens enough, can lead to blood clots and stroke. The solution? Keep Calm. Try breathing exercises when you notice your heart rate rising, or adjust your life to remove stressors.
At Kafri Wellness Clinic, we specialize in cutting-edge diagnostic cardiac and vascular testing and treatment. If you think you may be at risk for heart disease, don’t hesitate to book a consultation with us!
Give Kafri Wellness Center a call at (619) 434-0204 today!
