You may have read our last post about the risky business regarding Heart Disease. We mentioned that it is more common than not, affecting 1 in 4 people, and in women it is known as the “Silent Killer.” Well, here at Hands of Compassion HomeCare we are not inviting this surprise guest into our health and would like to help you do the same. Here are some simple tips that can reduce your chances of heart disease in the future.
1. Do not smoke— smoking is the leading PREVENTABLE cause of cardiovascular disease in women . The risk of cardiovascular disease being to decline within months of smoking cessation.
2. Lower you cholesterol— this may be hard for some of us because we like to smother our grill cooked corn-on-the-cob in butter and seasonings; We know, we are guilty of it too. However, high blood cholesterol is a condition that increases your chances of developing coronary heart disease by a vast amount. So, we suggest grabbing a bowl of Cheerios (proven to lower cholesterol) each morning and aim for a total cholesterol below 200 mg/dL; LDL cholesterol below 130 mg/dL and HDL above 35 mg/dL.
3. Maintain a healthy weight— you can use this body calculator provided by the CDC to check what weight is recommended best for your height http://www.cdc.gov/healthyweight/assessing/bmi. Being or becoming overweight is an important risk factor for cardiovascular disease. There are numerous ways you can start with baby steps to make sure you are not over eating or eating the wrong things. A few tips, try drinking water (64 oz. a day) throughout the day, fill your plate with colorful foods (spinach, bell peppers, tomatoes, carrots, etc.), and find an exercise regime to get you started where you are, not where it is at.
4. Exercise regularly— to add to the last suggestion,exercising regularly can help you maintain a healthy weight. Eating correctly will aid in being healthy, but exercising will not only help you maintain a healthy weight, but your body will release a natural chemical called endorphins that will boost your energy and your attitude. Try a little exercise while watching TV by doing leg raises while sitting down, or arm circles while standing up. Exercise does not have to be back breaking because after all, something is always better than nothing.
5. Avoid Trans Fats–even though we know trans fat are tasty to the tongue sometimes, like fast food french fries, potato chips and/ or anything breaded and fried. Here is a link to an article warning you of some of the foods that contain trans fats and we just can’t seem to get away from http://www.health.com/health/gallery/
6. Consume alcohol only in moderation, if any at all— most of us have heard of the great benefits of a glass of red wine for our hearts, but that is ONLY a GLASS; consuming moderated amounts of alcohol have been found to be linked to the reduction of cardiovascular disease, so we are not saying to stay away, just drink wisely. However, alcohol consumption may raise blood pressure and increase the risk of breast cancer, so again, be careful.
7. Increase your “risk-reducing vitamin- intake–vitamin E, B6, Folate, B12, Calcium and many more vitamins have promising roles in reducing the risk of cardiovascular heart disease. A majority of the vitamins that can help reduce your chances of heart disease can be bought at your neighborhood grocery store or harmony without a prescription. Of course, always be cautious of allergies to certain medications and always double check with your doctor to make sure no supplements and vitamins taken will affect any other medications you may be taking.
8. Manage your stress— Relaxation methods including yoga, stretching, breathing, meditation, and stress management. These types of techniques can be essential for preventing cardiovascular disease and coronary artery disease and for reducing the risk of recurrent cardiac problems; meditation has also been shown to lower cholesterol and reverse carotid artery thickening.
If you have anymore questions or lingering thought about how to reduce your chances of heart disease, feel free to call Hands of Compassion HomeCare who has a nurse on call 24/7/365 and are always willing to answer your questions, 1-877-219-7996. Also, the internet is filled with oodles of information and articles that can be of assistance, use what you have to explore.