A healthy lifestyle can help reduce your risk of heart
disease. Try these heart-healthy strategies :
Stop smoking. If you don't smoke, don't start now. Try to
avoid secondhand burning, which can also damage your blood vessels .
Get regular exercise. In general, everyone should get
moderate exercise, such as brisk walking, most days of the week.
Keep a healthy weight. Ask your doctor which weight is best
for you. If you're overweight, even losing a few pounds can lower your blood
pressure and lower your risk for diabetes .
Eat a healthy diet. Choose whole grains, a change of fruits
and potatoes, low-fat or low-fat dairy products, and lean meats. Circumvent
saturated or trans fats, added sugars, and high amounts of salt .
Cope with stress Stress can strain your arteries, which can
increase your risk of heart disease, especially coronary microvascular disease .
Limit your alcohol intake. If you drink more than one thirst-quencher
a day, reduce the amount. One drink is about 12 ounces (360 milliliters) of cocktail,
5 ounces (150 milliliters) of lilac, or 1.5 ounces (45 milliliters) of refined
alcohol such as vodka or whiskey .
Follow your treatment plan. Take your medications as
directed, such as blood pressure medications, blood thinners, and aspirin.
Manage other diseases. High blood pressure, high lipid, and
diabetes increase the risk of heart disease.
Exercise to reduce the risk of heart sickness in females
The Department of Health and Human Amenities recommends a
minimum of 150 minutes per week of moderate aerobic activity, 75 records of
vigorous aerobic activity per week, or a combination of both.
That's near 30 minutes a day, five days a week. If this is
more than you can do, start slowly and build up. Even five minutes of bodybuilding
a day is good for your health.
For more health benefits, try moderate to vigorous exercise
for 60 minutes a day, five days a week. Also, do strength drill two or more
days a week.
You can divide your workouts into multiple 10-minute
sessions throughout the day. You will endure to receive the same benefits for
your heart health.
Interval training, in which short bursts of vigorous
activity alternate with lighter intervals of activity, is another way to
maintain a healthy weight, increase blood pressure, and keep your heart
healthy. For example, include a short walk or brisk walk in your regular walks.
With these tips, you can also add exercise to your daily
activities.
Take the stairs instead of the elevator.
Walk or bike to work or business.
March in place while watching TV.
What is normal heaviness?
What is considered a healthy mass varies from individual to
person, but a normal BMI helps. Body mass index is a quantity of body fat that
is calculated based on height and weight. A body mass index of 25 or additional
may be associated with an increased risk of heart disease.
Measuring your waist (waist circumference) is also a useful
tool to find out if you are overweight. A woman is generally considered
overweight if her waist is more than 35 inches (89 centimeters).
