According to the American Heart Association, heart disease remains the 1-1st cause of death worldwide, with 17.3 million deaths each year. By 2030, this number is expected to increase to more than 23.6 million.

The Heart Foundation believes that cardiovascular disease kills more lives than all forms of cancer, and coronary heart disease is the most common type of heart disease, causing nearly 380,000 deaths each year.

Many of us are very aware of these facts about heart disease, but we still do very little about the health of our alarms, and although we are ignored, we are still working hard for us. Taking care of our code requires attention to many aspects of our lives. By adopting the following heart health habits, we can increase our lives for many years and avoid the financial burden.

Heart health habits:

Exercise regularly – Our heart is the muscle that needs to work regularly to stay strong and healthy. Although any amount of exercise is better than no exercise, we must perform at least 150 minutes of moderate-intensity aerobic exercise [for example, brisk walking] or 1 hour and 15 minutes [75 minutes] of important aerobic exercise [eg, jogging, running]. ] or a combination of both.

In addition, we need muscle strengthening activities that work on all major muscle groups [legs, buttocks, back, abdomen, chest shoulders and arms] 2 or more days a week.

Eat healthy – We must choose foods that are low in saturated fat, trans fat and sodium. In addition, we must eat a lot of fruits and vegetables, fiber-rich whole grains, fish [preferably at least twice a week], nuts, beans and seeds, and try to eat some meat-free meals. In addition, sugary drinks and red meat should be restricted. If you choose to eat meat, people should choose the thinnest cut.

Quit smoking – Smoking is a major cause of cardiovascular disease [CVD] and results in one in every three deaths from cardiovascular disease. The risk of cardiovascular disease increases with the number of cigarettes smoked each year and the number of years of smoking. Taking cigarettes containing lower levels of tar or nicotine does not reduce the risk of cardiovascular disease.

Avoid secondhand smoke – People are more likely to develop heart disease if they are exposed to secondhand smoke at home or at work. According to the American Heart Association, exposure to tobacco smoke causes approximately 34,000 early heart disease deaths and 7,300 lung cancer deaths each year. This is because chemicals emitted from cigarette smoke contribute to the development of plaque build-up in the treaty.

Practice oral hygiene – It has been found that oral bacteria involved in the development of gingival disease can enter the bloodstream and cause an increase in C-reactive protein, a marker of vascular inflammation. These changes, in turn, may increase our risk of heart disease and stroke.

Regular and adequate sleep every day – A review of 15 medical studies involving nearly 475,000 people in the 2011 European Heart Journal found that short-stayers had a 48% increased risk of coronary heart disease [CHD] during the 7 to 25-year follow-up period. Interestingly, long sleepers, who averaged 9 hours or more per night, also showed a 38% increased risk of coronary heart disease. Insufficient sleep does not necessarily lead to heart disease, but it does increase the risk factors for heart disease.

Simple habit change tips:

Replacing unhealthy people with healthy habits will bring us health and a better quality of life. Many people find it difficult to integrate healthy living habits into their lives, because they will soon return to an unhealthy lifestyle and lose all their benefits. Like any other healthy habit, heart health habits need to follow life.

The following tips will help us incorporate heart health habits into our lives:

• Decisions must be made and conscious efforts must be made to maintain commitment.
• People must discover the triggers and obstacles that need to be overcome, otherwise others will be prepared for failure.
• People should make plans to review from time to time.
• People should adopt visualizations and affirmations related to habits that change, because they use the right mindset to program the subconscious to build new habits.
• By winning the support of family and friends, we can avoid the temptation that may hinder our efforts.
• People should find ways to reward themselves because they make us feel good even if it is only temporary. They will help us stay motivated and stay on track.

Bottom line:

Our understanding of heart disease as the number one cause of death worldwide has increased. Still, many people still lack enough knowledge to join those heart-healthy habits to keep our stock code strong. More importantly, although many people try to adopt them, they cannot continue to use them and therefore cannot benefit from them.

Integrate heart health habits into your life was originally published on Spring