Prevent Coronary Heart Disease with These Expert Tips
Coronary Heart Disease: Coronary heart disease (CHD) is the most common cause of heart-related deaths worldwide. This disease is increasing the death rate worldwide. The problem of coronary heart disease occurs when the heart arteries become narrow, and the heart does not get enough oxygenated blood. If a person gets treatment at the right time and properly, then this problem can be avoided. In such a situation, you can make some important and healthy changes in your lifestyle.
Coronary heart disease (CHD) affects the blood vessels that carry oxygen-rich blood to the heart. This disease is also called 'coronary artery disease'. Let us tell you that this condition arises when the arteries of the heart are blocked or narrowed.
This blockage occurs due to plaque accumulation inside the arteries. Plaque is made up of fat, cholesterol, and other substances. The problem of coronary heart disease can be caused by smoking, being overweight or obese, eating an unhealthy diet, and not doing enough exercise. Let us now know the tips to prevent it.
Follow these tips to prevent coronary heart disease
1. Eat a healthy diet for the heart:
You can consume a balanced diet to prevent coronary disease. This healthy diet is very beneficial for taking care of heart health. In such a situation, you can consume whole grains, lean protein, and fresh fruits and vegetables while reducing processed foods and trans fat from your daily diet. In such a situation, you can consume omega-3 rich foods like salmon, flaxseed, and walnuts. This helps in maintaining cholesterol levels and reducing inflammation. Also, you should limit your salt intake.
2. It is important to be physically active:
To stay healthy and fit, a person should follow an active lifestyle. If you are not active every day, the risk of coronary heart disease can increase manifold. This is why you should do at least 150 minutes of medium-intensity exercise or 75 minutes of high-intensity exercise a week. If you want, you can also do activities like brisk walking, swimming, and yoga. This benefits heart health and can help control weight.
3. Manage stress:
Chronic stress can trigger the secretion of cortisol in the body. This can increase blood pressure and cholesterol levels. In such a situation, you should focus on doing meditation, deep breathing exercises, or activities that calm the mind to reduce stress. Apart from this, you should get adequate sleep (at least 7-8 hours daily). It is very important to relax the body to improve heart health.
4. Stay away from smoking and alcohol:
The habit of smoking and drinking alcohol is harmful to health. Smoking damages blood vessels and increases the risk of heart disease to a great extent. Quitting smoking can improve heart health very quickly. At the same time, consuming too much alcohol can increase blood pressure and cholesterol. In such a situation, you should focus on quitting both habits.
5. Regular health checkup:
Let us tell you that regular checkups can help detect early warning signs of coronary heart disease. This should regularly monitor blood pressure, cholesterol levels, and blood sugar. If there is a history of heart disease in your family, then you must get a checkup done from time to time. Let us tell you that heart health can be improved by detecting this problem on time.