How Prevent Heart Disease – Tips for Meal and Female

Regular check-up after 45, changing habits can prevent the risk of heart disease by 47%how prevent heart disease

According to a 2016 World Health Organization (WHO) report, 63% of all deaths in India are due to heart and lung disease, stroke, cancer and diabetes. Cardiovascular disease accounted for 27% of these deaths. According to the American Heart Association, people with a family history of heart disease should be more cautious than others. According to the association, factors related to heart disease and cardiovascular disease are directly related to family history. If a man in the family had heart disease before age 55 and a woman before age 60, one person is more likely to get the disease. Along with this, the person is also more likely to develop habits that increase heart diseases. By changing these habits, the risk of heart diseases can be prevented by 47%.

Make these changes in lifestyle for good heart health & prevented heart diseases

Waist Length Ratio Waist Width Length
be half of

According to the National Institute for Health and Care Excellence (NICE), a person’s waist size should be half or less than his or her length. For example, if your height is 5 feet 8 inches i.e. 68 inches, then the waist size should not be more than 34 inches.

Disadvantages: The risk of type-2 diabetes, high BP, heart attack and stroke increases if the waist size is more than half of the person’s height.

Obesity: BMI not more than 24.9

Here’s how to know if you are obese: Weight (in kg) / Height (in m) BMI is less than 18.5, underweight is 18.5 to 24.9 normal • 25 to 29.9 is overweight and above is obese. Disadvantages: According to the Harvard Institute of Health, obesity is the biggest cause of heart diseases.

smoking heart attack

The risk is reduced by 50% when quitting, according to the American Heart Association, smoking and tobacco use are the most important risk factors for heart diseases. According to research, if heart patients quit smoking, their risk of heart attack is reduced by 50 percent.

Disadvantages: Smokers have almost twice the risk of heart attack and almost three times the risk of stroke compared to non-smokers. These dangers can be avoided by quitting smoking.

1. Knowing the family history of heart diseases will show that there are some traits in the genes that can increase your risk • Some habits can also come in you from the family environment which increases the risk of heart diseases.

2 You can’t change genes, but you can avoid them by knowing the habits of family members. Research suggests that changing habits can reduce the risk of heart diseases by 47 percent.

8 way to prevent a heart disease, follwe them

1. exercise :

Up to 50% less risk with 50 minutes of brisk exercise

According to the US Centers for Disease Control and Prevention, if a person does 50 minutes of brisk exercise a week, then the risk of death from heart diseases is reduced by 50 percent. Actually exercise affects the body in 6 ways. It strengthens the cardio respiratory system. Increases good cholesterol. Reduces the amount of triglyceride (a type of fat) in the body, lowers BP. Improves insulin level by improving blood sugar.

More >> Best exercise – Do this everyday

2.Healthy Diet:

Divide the daily food into two or three categories. According to the Tufts Friedman School of Nutrition Science and Policy, food can be divided into three categories. Good, bad and ineffective for the heart. Food from plants, fruits and vegetables, some seafood, fragmented food and healthy fats should be included in the diet. At the same time, avoid foods with added sugars, refined carbohydrates such as white bread, pasta, processed meats, packaged food.

More >> Best Healthy Eating Food

3. whole grains

According to the Centers for Disease Control and Prevention, prolonged anxiety, stress has a psychological effect on the body. This reduces blood flow to the heart. The beats increase. Calcium starts accumulating in the arteries. The risk of heart disease increases.

rescue | According to the US National Library of Medicine, three times a week eating foods made from whole grains such as oats, brown rice, barley, etc., reduces the risk of heart disease by 22 percent.

More >>For Heart heath food 

4. Cycling
boosts immunity. Due to this, T cells are made in the body, which give the body the strength to fight against weather and diseases.

5. Ten mins meditation and 30 mins listen to music,

10 Minutes Meditation Daily: According to research by Leeds Beckett University, just 10 minutes of meditation daily increases the ability to bear pain. The tension decreases. that will help prevent heart disease

Gardening for 30 minutes twice a week: According to the American Society for Horticultural Science, gardening for 30 minutes 2 days a week keeps the mind happy. Gets positive energy.

Listen to music for 30 minutes, the pain will subside: According to the American College of Cardiology, music removes from depression. If there is chest pain after heart attack, then listening to music for 30 minutes reduces the feeling of pain.

6. eating grapes

California scientists claim – eating grapes reduces cholesterol; It also helps in preventing heart attack and stroke.

The participants in the study were given 46 grams of grapefruit powder daily for four weeks. They found that eating grapes increased the diversity of bacteria in the gut. These bacteria are helpful in the strong immune system of humans. Cholesterol levels were also shown to be high in these people. Cholesterol is a fat-like substance in the blood that can block the arteries if it is high. This can lead to heart disease. Eating grapes reduces the acid level in bile. It plays an important role in digestion. Fruits like grapes and apples contain antioxidants called polyphenols, which are naturally occurring organic compounds in plants. They keep the blood vessels healthy and flexible to improve blood flow in the body.

7. sleeping

sleeping less than the required hours. Its simple and people who do not get enough sleep often fall asleep while driving or working because such people keep feeling lethargic even during the day.

• The typical bedtime in adults is 7-9 hours. • The mind does not get rest due to less sleep. it increases tension

Which has a direct effect on the working efficiency. As a result, problems like anger, irritability and depression start.

• Memory starts getting weak. He starts forgetting even the ordinary things of everyday life. Due to this, the decision making ability also weakens.

• The metabolic rate (the rate of use of energy from food) has an effect. This leads to an increase in body fat, which has a bad effect on heart health and can lead to an increased risk of high blood pressure, diabetes and heart problems.

Cases of heart disease among women are now almost as high as that of men. In some situations, women may be at greater risk than men. Get the necessary precautions, advice and information related to this problem in this article.

More >> Better sleeping tips

8.Avoid eating processed meat

Because according to Harvard Review, eating processed meat once a day increases the risk of heart disease by 42 percent and the risk of diabetes by 19 percent. Apart from this, many researches have also expressed the possibility of colon cancer by eating processed meat. Actually, the consumption of processed meat causes toxins to increase in the body.

take care of your heart

• What is the danger?

It is a disease of those who lead a sedentary lifestyle and ignore its risks. Stress, neglect of nutrition in food, lack of exercise, excessive intake of fat and salt-sugar, neglect of rest (lack of adequate sleep) and general carelessness towards health, such as not getting tested, the risk of heart disease manifold Increases. If the blood pressure starts to increase, diabetes occurs, obesity surrounds, then the dangers start looming on the heart.

• Why are women special?

The structure of the heart is also affected due to less stature of women as compared to men. This is a natural end. The diameter of the arteries of the heart of women is smaller than that of men. This condition creates challenges in diagnosis. Due to the decrease in the diameter of the arteries, when cholesterol accumulates, the arteries get blocked quickly. On the other hand, this barrier is for a long time, so measures like putting stunts bring new challenges. Angiography and angioplasty also require extra caution.

How do symptoms emerge?

• Not only while walking, but even while sitting, breathlessness starts. • The blood pressure remains high, there is nervousness.

Now let’s confuse these symptoms with symptoms related to hormone irregularities, such as menopause, when there is cold sweat, nervousness and sometimes even shortness of breath. On the other hand, girls who have anemia, which is a problem of about 50 percent of women in our country, it is normal for them to feel weak or have shortness of breath. In anemia, there is a lack of oxygen-carrying cells in the blood, thus causing shortness of breath. Nowadays, eating habits have changed a lot. The inclusion of junk food with a lot of salt, sugar and fat in the diet is promoting obesity, which is increasing all three diseases of respiratory, diabetes and heart. Women are prone to frequent hormonal changes, so they need to pay more attention to their health.

  • What are the mistakes?
  •  Negligence in food, such as eating leftover food, eating stale food or often taking junk food as a complete meal.
  • Not exercising Don’t be serious about obesity.
  • Not getting regular check-up of blood pressure and cholesterol.
  • Negligence about adequate nutrition, sleep and exercise is fatal for the heart can be proved.

What to do ?

  • • If there is a history of heart disease in the family, be aware in advance. Keep getting sugar, BP and other important tests done from the age of 30/year.
  •  Stay away from obesity. your lipids every year from the age of 35
    Keep checking profile ie cholesterol level check
  • Make exercise routine. Please pay attention
  • Do not consider heart disease as a disease affecting only men.
  • Pangina pain in men can be seen as pain in the arm. It is, in the form of molar pain in women.
  • The heart can also become weak due to menstruation.
  • Risk of heart disease in women after menopause compared to men becomes equal.
  • In many places, women who use tobacco are equally prone to heart attacks as men.
  • Article source >>  dainik bhasker 

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