Tips to Avoid Coronary Heart Disease
Tips to Avoid Coronary Heart Disease
Your risk of getting coronary heart disease (CHD) may be reduced in a number of different ways, including decreasing your blood pressure and cholesterol levels, for example.
A diet that is both healthy and balanced
It is advised that you consume a diet that is low in fat and rich in fiber. This diet should consist of a lot of fresh fruit and vegetables (five servings per day) and whole grains.
Because eating an excessive quantity of salt might cause your blood pressure to rise, you should try to keep the amount of salt you consume to no more than 6 grams (0.2 ounces) every day. A teaspoonful of salt is equivalent to six grams.
The two categories of fat are known as saturated fat and unsaturated fat. You should steer clear of foods that contain saturated fats since they will cause a rise in the levels of “bad” cholesterol in your blood in your body.
Among the foods that are rich in saturated fat are:
pies made of pork, sausages, and fatty pieces of meat butter on the side
lard, cream, hard cheese, cakes and biscuits, dishes that include coconut or palm oil, and ghee, which is a form of butter that is often used in Indian cookery
In spite of this, a diet that is considered to be balanced should still contain unsaturated fats. Research has shown that these fats may raise levels of “good” cholesterol and assist decrease any blockage that may be present in your arteries.
Among the foods that are rich in unsaturated fat are:
fish that is high in oil avocados nuts and seeds
oils derived from sunflowers, rapeseed, olives, and vegetables
In addition, you should make an effort to limit the amount of sugar that you consume in your diet. Consuming an excessive amount of sugar might raise your risk of acquiring diabetes, which has been shown to greatly raise your risk of having coronary heart disease.
Consuming a balanced diet and consuming less saturated fat
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Increase the amount of physical activity you get. The most effective method for keeping a healthy weight is to combine a nutritious diet with frequent exercise regimens. An individual’s likelihood of getting high blood pressure is decreased when they maintain a healthy weight.
Through consistent physical activity, you will be able to improve the efficiency of your heart and blood circulation system, reduce your cholesterol levels, and maintain a healthy blood pressure level inside your body.
You may lower your chance of having a heart attack by engaging in regular physical activity. The heart is a muscle, and just like any other muscle, it may be strengthened by physical activity. Strong hearts are able to pump more blood throughout the body with less effort than weaker hearts.
Each and every aerobic activity, including but not limited to walking, swimming, and dancing, causes your heart to work harder and maintains its health.
Explore further the topics of fitness and exercise.
Always maintain a healthy weight.
Based on your height and build, a general practitioner or a practice nurse may provide you with information on the optimum weight for you. It is also possible to determine your body mass index (BM) with the use of the internet.
Lose weight and learn more about the NHS Better Health initiative.
Try to quit smoking.
Quitting smoking can lower your chance of getting coronary heart disease (CHD) if you are a smoker.
A significant contributor to the development of atherosclerosis, often known as the thickening of the arteries, is smoking.
Through the use of NHS assistance in conjunction with stop-smoking medications, such as patches or gum, it has been shown that the likelihood of successfully quitting smoking is increased by a factor of three three.
For further information on this topic, see a medical professional or go to NHS Better Health – Quit Smoking.
Decrease the amount of alcohol you consume.
When you drink, be sure you don’t go over the maximum amount that is suggested.
It is recommended that both men and women do not consume more than 14 units of alcohol on a weekly basis.
If you use up to 14 units of alcohol each week, you should spread your drinking out across at least three days.
Try to abstain from drinking on a number of days each week if you wish to reduce your consumption.
If you want to reduce your chances of having a heart attack, you should never engage in binge drinking.
Learn more about the guidelines with alcohol.
Maintain control of your blood pressure at all times.
Consuming a nutritious diet that is low in saturated fat, engaging in regular physical activity, and, if necessary, using medication to decrease your blood pressure are all ways in which you may keep your blood pressure under control.
You should strive to maintain a blood pressure that is lower than 135/85 mmHg. Ask your primary care physician to check your blood pressure on a regular basis if you have high blood pressure.
You should maintain control of your diabetes.
If you have diabetes, you have a higher risk of getting coronary heart disease (CHD). Being physically active and maintaining a healthy weight are two ways in which you may assist reduce the likelihood of developing heart issues.
In addition to this, it is essential to get your blood pressure, cholesterol, and blood sugar levels (HBA1C) evaluated on a regular basis.
In the event that you are under the age of 80 and have diabetes, your ideal blood pressure reading should be lower than 140/90 mmHg.
Take any medication that has been given to you.
Medicine may be provided to you if you have coronary heart disease (CHD) in order to assist alleviate your symptoms and prevent future complications from occurring.
It is possible that your physician may prescribe medication to you in order to protect you from developing heart-related issues if you do not have coronary heart disease but have excessive cholesterol, high blood pressure, or a history of heart disease in your family.
If you have been given medication, it is imperative that you take it while adhering to the authorized dose. In order to avoid making your symptoms worse and putting your health in jeopardy, you should not stop taking your medication without first seeing a medical professional about the matter.