It would not be inaccurate to say that all of us wish for a healthy heart. However, cardiovascular disease is a common medical drawback that is experienced by 1 out of 3 adults in America. Don't get your hopes down just yet because there are everyday habits that can help make a huge difference in you leading a healthy lifestyle. 17 bad habits you can start avoiding to gave a healthy working heart are:
The risk of getting a heart attack and stroke is increased when or if you sit in front of your television for too long. Even people who exercise regularly are not exempted. "Intermittent exercise doesn't compensate for the time you sit," claims Harmony R. Reynolds, MD, associate director of the Cardiovascular Clinical Research Center at NYU Langone Medical Center, from New York City.
So what could be the main reason behind this common habit that we are of so guilty of being a threat to our well being? It is the lack of movement which in turn affects the blood levels of fats and sugars. Dr. Reynolds suggests walking and jogging periodically and in case you are in your office, to stand up while using the phone at least.
Do you constantly find yourself consumed with the feeling of stress, hostility, or depression? Well, we are sorry to tell you this but this could potentially harm your heart in the process if you feel like this most of the time. We all know that life is not easy and we may feel these emotions sometimes, but how you handle it impacts your heart's health.
“Those likely to internalize stress are in greater danger; research has shown a benefit to laughter and social support,” Dr. Reynolds explains, “And it’s helpful to be able to go to someone and talk about your problems.” So there you have it. It is not only freeing to be vocal about your frustrations, even your heart benefits from it.
Snoring can sometimes lead to something very serious regarding your health. Have you ever heard of obstructive sleep apnea? It is a disorder, marked by breathing that is interrupted during sleep resulting in the blood pressure to skyrocket. Over 18 million Americans adults are known to be affected by sleep apnea and are prone to heart diseases.
Obesity and overweight people are common victims of sleep apnea, even though slim folks can be affected too. When or if your snoring leaves you feeling tired, then consult a doctor. Many easy ways of screening for apnea are these Robert Ostfeld, MD, s cardiologist and director of preventive cardiology at Montefiore Health System, in New York City has revealed.
There is something that bonds gum disease and heart disease, Dr. Ostfeld says. Even though there is no clear explanation as yet as to why these two diseases affect each other, this has become a very big concern. When you don't floss, sticky, bacteria-laden plaque form over time that eventually results in gum disease.
One very acceptable theory is that the bacteria can trigger inflammation within the body. “Inflammation promotes all aspects of atherosclerosis,” Dr. Ostfeld explains. So this would become a bigger problem than just a petty gum disease. Treating gum disease will surely benefit the blood vessel function.
We as humans go through loads of emotions and each day is a different one compared to the next. Hence some days we often find ourselves feeling annoyed, irritated, and just plain difficult to get along with other people. But we should always keep in mind that we need to strengthen the bond with those close to our hearts.
Those who have a very close link to their family, friends, and society in general usually end up living longer and healthier lives. We all require some alone time from time to time, but you should never cut yourself off from the rest of the world. It is never healthy to shut yourself off from those dearest to you.
We can even nickname this the Weekend Warrior Syndrome. “I see so many people in their 40s and 50s dive into exercising with good intentions, hurt themselves, and then stop exercising altogether,” claims Judith S. Hochman, MD, director of the Cardiovascular Clinical Research Center at NYU’s Langone Medical Center.
We must always remember the exercise is not something to be hurried with. It is always wise to aim for a slow and steady progress. “It’s more important to have a regular exercise commitment,” Dr. Reynolds adds, “Be in it for the long game.” It is not a game but a lifestyle that one needs to slowly adapt.
We are all aware of the fact that small amount of alcohol is proven to be good for your heart. But you should always remember that too much alcohol is linked to a bigger risk of high blood pressure, high levels of blood fats, and heart failure. To top it all off, extra calories can result in weight gain which is dangerous for heart health.
There is an easy way to monitor the amount you drink so as to remain healthy and risk-free. If you drink you should always try to maintain around two drinks per day for men, and not more than one a day for women. One drink in this context equals to a 12-ounce beer or 4-ounce glass of wine.
There are so many things that point out that being overweight is a major risk to one's health. It is one of the main causes of several heart diseases. It is a sad fact to note that 72% of men and 64% of women in the U.S are overweight or obese. The best way to beat this is by eating less, avoiding oversized portions, and replacing sugary drinks with water.
Dr. Reynolds and Dr. Hochman both advise people with weight issues to reduce the amount of high-calorie carbohydrates on your plate. They can do this by opting for food like refined pasta and bread and watching out for foods labeled “low-fat.” These usually tend to be very high in calories and end up being a burden for your health.
Cardiovascular diseases including all sorts of complications including strokes, heart diseases, and heart failures. These health issues have become the top reason for people living in the United States to die. The numbers have proven that they are the reason for people dying where people who die from cancer are ranked lower.
"Don't assume you're not at risk," suggests Dr. Ostfeld. High blood pressure and cholesterol, diabetes, being overweight, and smoking have all been marked as a risk factor that should be maintained and controlled. It is advisable to always go for check-ups and maintain as healthy a lifestyle as you possibly can.
One very helpful way is to use red meat as an occasional treat and not as a component of a daily diet. Red meat has been proven to have a high saturated fat which further proves that processed meat, namely, bacon and hot dogs are known to raise your risk of cardiovascular disease and colorectal cancer.
Dr. Ostfeld advises that a healthy meal should contain 10% or lesser amounts of animals and animal products. You can cut the lean portions of red meat and minimize your intake if you cannot live without beef. “People have to know that if you want a steak a few times a month, it’s OK,” Dr. Hochman further explains, “It’s what you’re eating three times a day that’s the issue. Be in it for the long haul. Eat a balanced diet.”
You must remember to prioritize your health. You should not fail to visit an MD so that you are aware of your cholesterol, blood pressure, and blood sugar levels. If you happen to find that it has risen, there is a huge risk for silent killers namely heart disease, stroke, and diabetes. You should never wait or postpone doctor's appointments.
We must keep in mind that the lifetime risk of developing hypertension, or high blood pressure, for adults during their mid-50s is roughly 90%, even if they had never faced a problem before. "The general point is that just because you didn't have it at 24 doesn't mean you don't have it at 54," Dr. Ostfeld has stated.
We have all been advised at some point in all our lives to not start smoke. We all know this, but most of us succumb to it anyways and hence there is a need for repeating. "Smoking is a total disaster for your heart," Dr. Ostfeld claims. Smoking causes blood clots, that cause a problem in the blood flow to the heart, and it eventually affects the arteries.
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Smoking could also be compared to a smart bomb that is aimed at everyone around you, Dr. Ostfeld compares. As a matter of fact, there are about 46,000 nonsmokers who reside with a smoker and die from heart disease every year because of complications that affect their health due to long exposure or secondhand smoke.
We can agree with all honesty that swallowing pills is a pain and frankly annoying. We also experience some side effects. When we were normal and there is no uneasiness, it becomes quite easy to forget our medications. "High blood pressure is called the silent killer because you don't feel it," according to Dr. Ostfeld.
"Saying you feel fine is not a justification for stopping these pills." Currently, there are 30 different types of high blood pressure medications, which means that one can switch if they find that one type is not working for them. Dr. Hochman suggests,"If one medication doesn't work, we can try something else."
"The most heart-healthy diet is a plant-based diet," Dr. Ostfeld advises. This basically translates to fruits and vegetables, nuts, whole grains, low-fat dairy, and protein being healthy also avoiding junk food. Moreover, federal dietary guidelines recommend that half the portion of every meal should comprise of fruits and vegetables.
Experts and doctors have revealed that people who usually eat five servings of fruits and vegetables a day have proven to be about 20% lower with having risks of heart disease and stroke than people who consume three servings of fruits or lesser per day. So we must remember to always grab ourselves an apple or pears every chance we get.
If you find yourself trouble free from climbing three flights of stairs without any sign of struggle, but suddenly run out of breath after one flight or have pressure in your chest then it is a sign telling you to call your doctor as soon as possible This is not just because you are out of shape or because you are inactive.
Doctors always use the phrase"time is muscle," which basically translates to how the quicker you get help for any issue, the less likely will be to experience a permanent damage to your heart muscle. "It's better for it to be much ado about nothing than sitting on a heart attack for six hours," as Dr. Ostfeld puts it.
The heavier amount of salt that you take in, the higher the risk that your blood pressure will rise. One in three American adults suffer from high blood pressure. This is a serious thing to consider because high blood pressure proves to be a huge risk factor for stroke, kidney failure, and heart attack.
“Steer clear of packaged junk food, read the labels for sodium content, and stick to the outer portions of the supermarket, which is where the fruits, vegetables, and (unsalted) nuts are,” Dr. Ostfeld hands as an advice. Our sodium consumption should be less than 2,300 milligrams a day but for those with high blood pressure, 1,500 milligrams is appropriate.
Foods that have high levels of sugar, fat, and oil deliver calories but do not really have nutrients that your body can use have been proven to be a threat to your health. Researchers have also proven that a diet full of empty calories will raise the risk of obesity and diabetes. Who wants to live a life struggling with diabetes?
To avoid this risk, you should aim to find foods that are dense in nutrients like vegetables, fruits, whole grains, seafood, eggs, beans and peas, and unsalted nuts and seeds. Lean meats and poultry and also fat-free and low-fat milk, are advised. If you do not want to run the risk of having complications in the future, we suggest you plan your meals accordingly.
