According to the Heart Foundation, every 33 seconds, someone in the United States dies from cardiovascular disease which is roughly the equivalent of a a September 11th tragedy repeating itself every 24 hours, every day of the year. By 2020, heart disease will be the leading cause of death.
Women account for just over half of the total heart disease deaths. Steps to helping improve your life now will curtail heart disease in the future. The following offers key factors that affect the condition of your heart.
Create a healthy diet loaded with nutritious ingredients that can improve your heart health. A diet that provides fruits, vegetables, whole grains, low-fat dairy, poultry, fish and nuts. Limit red meat and too much sugar especially in beverages. The American Heart Association recommends the D.A.S.H. plan which has been proven in lowering blood pressure.
Walking is one of the easiest ways to improve your health. Getting away from that computer, TV or couch will improve the quality of long-term health. Swimming is an activity that is not strenuous but helpful for weight management. Weight lifting can improve muscle strength, stamina and flexibility. Thirty minutes a day is of some type of activity is recommended, even climbing stairs if you a restricted indoors.
Learn about your body mass index (BMI). Successful weight lost has to do with the amount of calories and how much you burn so it is essential to understand how your body works. Certain weight loss programs are not for everyone.
If you are a smoker, quitting smoking is not easy but will add years to your life. Many find smoking aids that work such as the nicotine patch or medication. The first step is to speak with your doctor on the best methods for you. There are support groups that you can join that understand your struggle and help keep you smoke free.
Stress is more of a killer and contributor to heart disease than most people realize. Share your feelings of joy, laugh and get organized. Putting together a daily to-do list, especially during times of crisis, will keep you more balanced. At least once a day, do something for you whether it be exercising, relaxing with a book or sleeping. Focus on the welfare of others; giving of yourself takes you a step away from your own problems.
These small steps could make a large impact on the risk of heart disease. According to a recent study, “more than half of all sudden cardiac deaths could have been prevented by staying at a healthy weight, eating well, exercising and not smoking.”
Individuals at high risk for cardiac diseases should look into getting a life insurance policy that will provide for their families if they ever become a victim of sudden cardiac death.