WHAT IS HEART DISEASE ?

WHAT IS HEART DISEASE ?

The word “heart disease" is normally used interchangeably with the word "cardiovascular disease". With the Cardiovascular disease, our blood vessels narrowed or blocked and it lead to a heart attack, chest pain (angina) or stroke. Our heat’s muscle, valves and rhythm may also be affected heart disease.

Many types of heart disease can be cured or treated by changing with the healthy lifestyle.

HOW CAN WE PREVENT HEART DISEASE ?

Heart disease can be prevented by following a heart-healthy lifestyle. Here are many strategies that will help us to protect our heart.

Not to smoke or use tobacco : 

If we want to keep our heart healthy, we have to be away from smoking or using smokeless tobacco.

A chemicals called “nicotine” are existed in tobacco that can damage the heart and blood vessels. Smoking Cigarette can reduce the oxygen supply in our blood, and it increases our blood pressure and heart rate because our heart has to work harder to supply enough oxygen to our body and brain.

Make a habit of moving at least 30 to 60 minutes daily :

Regular and daily physical exercise also lowers the risk of heart disease. Physical activities help us to control our weight and reduce our chances of developing other conditions that may put a strain on our heart, such as high blood pressure, high cholesterol and type 2 diabetes.

• We should aim for at least 150 minutes a week of moderate aerobic exercise,
• such as walking at a brisk pace

• 75 minutes a week of random aerobic activity, such as running
  
• Two or more strength training sessions a week to be in the routine

Need to Eat a heart-healthy diet : 

Healthy diet also can protect our heart and improve our blood pressure and cholesterol, and reduce the risk of type 2 diabetes.

We can include the following in our heart-healthy eating plan :

•    We can add Green Vegetables and fresh fruits

•    Have to add Beans or other legumes

• We need Lean fresh meats and fresh fish in our diet
• We need to drink Low-fat/fat-free dairy foods
• Need to consume Whole grains

• We have to use Healthy fats, such as olive oil, Cod Liver Oil

We also have to make a plan to limit our intake of the following in our daily diet routine:

• Salt
• Sugar
• Processed carbohydrates
• Alcohol
• Saturated fat (found in red meat and full-fat dairy products) and trans fat (found in fried fast food, chips, baked goods)

A health weight Need to be maintained : 

Due to the overweight, particularly, at our middle age, increase our risk of heart disease. Excess weight can also lead to conditions that increase our chances of developing heart disease, such as high blood pressure, high cholesterol and type 2 diabetes.

Chances of the risk of heart disease is higher if the waist measurement is greater than

• For men waist measurement to be 40 inches (101.6 centimeters, or cm
• For women waist measurement to be 35 inches (88.9 cm)

We need to make a habit for getting  good quality sleep : 

Lack of good sleep may harm our good health. People who don't get enough sleep face a higher risk of obesity, high blood pressure, heart attack, diabetes and depression.

Most adults need at least 7 hours of sleep each night. We need to prepare a sleeping schedule and stick to follow it by going to bed and waking up at the same times each day.

We need to be free from stress :

The unhealthy lifestyle like, drinking or smoking increases our stress and have to keep away ourselves from stress we need physical activity, relaxation exercises or meditation, that can help to improve our health.

We need a regular health screenings :

Our heart and blood vessels may be damaged by high blood pressure and high cholesterol. But without testing them, we can not understand whether we have these conditions.

Blood pressure. Starting from the age of 18, regular blood pressure should be measured at least once every two years to screen for high blood pressure as it is a risk factor for heart disease and stroke.

Age between 18 and 39 have risk factors for high blood pressure, so we have to be screened once a year. People of age 40 and older need to test blood pressure annually.

Cholesterol levels. Adult people need to be checked their cholesterol level at least once every four to six years. Cholesterol level should be screened from the age of 20 or earlier if there is a risk factors, such as a family history of early-onset heart disease.

Diabetes, Type 2 to be screened. Diabetes is a great risk factor for heart disease. For the overweight people and for whom, there is a family history of diabetes, our doctor may advise early screening. People are in the normal weight range and who don't have other risk factors like 2 type diabetes, screening is advised at the age of  45, with retesting every three years.

Conclusion :                      

If we have cholesterol, high blood pressure or diabetes, we have to go to doctor for regular check-up and have to follow the prescription of medicines and advise of lifestyle changes.