TIPS FOR A HEALTHY HEART

Follow these simple yet effective guidelines for maintaining cardiovascular health. Thus, you can reduce the risk of cardiovascular disease.

The secret to a healthy heart...

Cardiovascular disease is preventable. According to studies, lifestyle changes can reduce the risk of cardiovascular disease by about 82 percent. To maintain a healthy cardiovascular system, you should pay attention to the following tips

Say goodbye to smoking and never go back to it

Quit smoking or don't smoke again if you have already quit. If you need help to quit smoking, please contact our counseling centres.

Walk regularly

Do moderate exercise, such as brisk walking, for 30-60 minutes a day. Make sure you get at least 150 minutes of physical activity a week. To achieve this goal, you can walk for 30 minutes daily for 5 days a week. If you are overweight, then each session can be extended up to 60-90 minutes.

Lose excess weight

Being overweight is one of the most important risk factors for coronary heart disease. It is also considered an important risk factor not only for heart disease, but also for diabetes and hypertension, which pave the way for heart disease. Scientific studies show that even losing 5 percent of excess weight improves quality of life, reduces the risk of developing diabetes and has a positive effect on blood lipid profile. Fat deposition, characterized by the accumulation of fat in the abdominal cavity, is of great importance for the risk of developing coronary heart disease. There is a positive correlation between body mass index and mortality. Body mass index <25 kg/m2 is normal, 25-30 kg/m2 is overweight, and >30 kg/m2 implies obesity. Moreover, an above-normal waist-to-hip ratio, or in other words, abdominal obesity, increases the risk of coronary heart disease. The normal waist:hip ratio is 0.9 for men and 0.8 for women. Even losing 3-5 kg will help you regulate your blood pressure to a certain extent. See a nutritionist if necessary.

Get a heart exam

Heart examination should be performed after 40 years for men and 50 years for women. These surveys should be conducted at intervals of 2 years for low-risk individuals and annually for high-risk individuals. Because during this time, metabolism can change and some diseases develop. However, it is important to be screened at age 30 if there is a positive family history of heart disease at a young age, or if the patient or first-degree relative has diabetes, hypertension, and high cholesterol.