Hello readers today i'm writing about very serious stuff.Pay serious attention to this write up even if your are not yet 30years of age.
The heart disease is the number one killer of men and women around the world.People over 65years of age are great at risk.8 out of 10 people over 65years usually die of a heart disease.
There are different ways to reduce the risk of a heart attack.
1) Know the early warning signs and seek treatment right away.
Typical symptoms of a pending heart attack will include; Chest pain,shortness of breath,palpitations (racing or pounding heart), swelling of the leg, bluish skin colour,a prolonged,unexplained cough,coughing up blood,persistent fatigue,passing out.
2) Talk to the doctor about medications that might increase risk.
Hormone replacement theraphy, rosiglitazone (for diabetes), and COX-2 inhibitors (for controlling arthritis pain) are all examples of medications that may increase the risk of heart attack. Review medications with the doctor and ask if there are less risky alternatives.
3) Control blood pressure.
High blood pressure is a major risk factor for heart attack. If there is has been a diagnosis of pre-hypertension (120/80 mm Hg to 139/89 mm Hg) or hypertension 140/90 mm Hg or higher), blood pressure should be treated. The doctor will prescribe the appropriate medications, but blood pressure needs regular monitoring.
4) Make sure diabetes is under control.
Three out of four people with diabetes will die of some type of heart or vessel disease. But by keeping blood sugar under control and taking any recommended medication, a diabetic can reduce his risk.
5) Follow a heart-healthy diet.
The best bet is a diet rich in whole grains , vegetables, fruits,fish,poultry, lean meats , and low-fat or fat-free dairy products. You should limit intake of fat cholesterol. Women should consume no more than one alcoholic beverage per day, men no more than (i didn'y say you pple shld become drunks ohhhhhh).
6) Regular exercise.
Exercise is essential for general cardio-vascular health and its key to preventing a heart attack.It is recommended to accumulate at least 30 minutes of moderate-intensity physical activity at least five days a week on most days.
7) Achieve and maintain a healthy weight.
Being overweight or obese is a major risk factor for heart disease.The best way to determine whether you are overweight or obese is to calculate your body mass index, or BMI. You can calculate their BMI at the Centers for Disease Control and Prevention’s website. People with a BMI of 25.0 to 29.9 are considered overweight; people with a BMI of 30.0 or greater are considered obese. If you meet either of these criteria, talk to the doctor about setting safe weight-loss goals. The best way to lose weight is by limiting calories and increasing activity, but if that approach is unsuccessful, counseling or even medical intervention may be necessary.
8) Stop smoking.
Smoking is one of the biggest risk factors for heart attack. If you smoke, quitting can reduce the risk of heart attack by 50% or more.
9) Manage stress and depression.
Emotional and psychological state can have a very real effect on physical health. An important aspect of maintaining good cardiovascular health and avoiding heart attack is minimising stress,anger, and depression.Try these stress-busting strategies:
• Cut back on caffeinated beverages and alcohol.
• Try meditation or yoga.
• Play relaxing music.
• Go for a walk outdoors.
• For parents, if you’ve tried everything and still feel concerned about their mood, talk to his doctor. Depression is a serious but treatable illness.
10) Keep “bad” cholesterol levels low.Another major risk factors for heart attack is a high bloodstream level of LDL, or “bad” cholesterol. Ideally, total cholesterol should be no more than 200 mg/dL (milligrams per deciliter), and no more than five times the level of HDL or “good” cholesterol; LDL levels should be below 70 mg/dL. Make sure cholesterol levels are checked regularly and treated if necessary. Following a low-fat diet and exercising regularly may help, but it might not be enough. If cholesterol levels don’t respond to lifestyle changes, the doctor may prescribe medication.
So with all of these tips i hope y'all have learnt a thing or two.
Do have a healthy life henceforth.
Me always.
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