The range of disorders of the heart and blood vessels are called cardiovascular disease.Heart attack, stroke, and other results of cardiovascular disease are among the most prevalent causes of death.Heart disease is the number one cause of death in the US, accounting for about 630,000 deaths each year.About 720,000 people in the US have a heart attack each year, and about 795,000 people suffer a stroke every year.PAD affects up to 12 million people in the US.Thanks to increased medical knowledge, assessing your risks, living a healthier lifestyle, and working with your medical provider offer the best defense against cardiovascular disease.
Step 1: It's time to stop smoking.
It's easy for those who battle addiction to cigarettes or other tobacco products.If you answer yes to the first question, "Do you smoke?", your doctor will advise you to quit.Chemical compounds in tobacco contribute to the narrowing of arteries, while the carbon monoxide in smoke replaces some of the oxygen in your blood.These two things make the heart work harder and arteries more prone to be blocked.The good news is that smoking is not safe even for occasional use or exposure to secondhand smoke.Tobacco products like electronic cigarettes expose the body to harmful toxins.Smokers can get health benefits almost immediately after cessation.The risk of cardiovascular disease is the same for smokers and non-smokers five years after quitting.
Step 2: Lose weight.
Carrying excess body weight around the midsection is a gateway to a host of risk factors for cardiovascular disease, including high cholesterol, high blood pressure, and diabetes.An imperfect but useful measure of the need for weight reduction is a calculation of your Body Mass Index.A high body mass index is associated with a higher risk of cardiovascular disease.Excess weight around the abdomen is a particular concern for cardiovascular disease, so it's a useful tool.A measurement over 40 inches for a male is considered overweight.
Step 3: Decrease consumption of saturated and trans-fats.
Artificial trans-fats are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid than saturated fats, which have no double bonds between carbon and hydrogen.Saturated fats and especially trans-fats contribute to the fat deposits that lead to atherosclerosis, while excess sodium intake leads to more fluid retention, which increases blood pressure.Red meat and dairy products are major sources of saturated fat.Trans-fat is found on a food label.Limit them as much as possible because the healthiest amount is zero.Most Americans get most of their salt from the food they eat.Don't add salt to food if you know the sodium content on packaging and menu boards.Limit your daily intake of salt to 1500 milligrams.
Step 4: High cholesterol, blood pressure, and blood sugar levels should be addressed.
These are significant risk factors for cardiovascular disease and can be mitigated through diet, exercise, and medication.Both bad cholesterol and good cholesterol help clean arteries.Reducing intake of saturated and trans-fats, exercising more, and taking cholesterol-lowering medications under the care of a physician are all ways to reduce LDL cholesterol levels.Damage to the arteries can be caused by an increase in the force of blood pressing on them.A normal blood pressure reading is 130/80, while a systolic reading of at least 140 is indicative of a need for action.One-third of Americans have high blood pressure, and many don't even know it because of the lack of obvious symptoms, but proper diet, exercise and possible use of prescription medications can usually control what is often called " the silent killer."The key to reducing blood sugar levels is diet, exercise, and medication.
Step 5: Moderate alcohol consumption.
While there is a growing body of evidence that small to moderate alcohol consumption (1-2 drinks per day) is beneficial to cardiovascular health, going beyond this amount has no known additional benefit.Increased risk for cardiovascular disease is one of the effects of excessive alcohol consumption.
Step 6: Reduce stress levels.
Blood pressure and sleep patterns can be affected by excessive stress.The best way to reduce stress is to identify your stressors and current cope mechanisms, then to consider ways to avoid, alter, adapt, and accept stress in your life.Stress about your risk for cardiovascular disease can bring it on.If you need help managing stress, seek professional and/or medical assistance.It might benefit your physical and emotional health.
Step 7: Get some exercise.
Like any other muscle, your heart needs exercise to stay healthy and stronger.A strong, healthy body is less likely to harbor risk factors for cardiovascular disease, such as high cholesterol or blood pressure.An average of thirty minutes a day of moderate exercise is enough to provide cardiovascular health benefits.The benefits are further enhanced by added frequencies and intensities of exercise.Being out of breath and sweating are good signs of moderate exercise.Any physical activity that reaches this level will suffice.The benefit doesn't change when the average is broken up per day.Three 10-minute walks in a day are equivalent to one 30-minute walk.
Step 8: You should increase your intake of heart-healthy foods.
Replacing saturated fats, salt, and sugar in your diet with more fruits, vegetables, lean meats and healthy fats provides a boost to your cardiovascular health.Fruits and vegetables should be eaten in moderation.They have vitamins, minerals, and fiber that help fight plaque in blood vessels.The fiber in oatmeal is beneficial.beans, lowfat yogurt, chicken, and fish are some of the foods that contain lean proteins.Oily fish such as salmon, mackerel, and fresh tuna have Omega-3 fat that can help lubricate and protect the cardiovascular system.Poly- and mono-unsaturated fats are better for you than saturated or trans-fats.
Step 9: Maintaining a healthy mouth is important.
According to studies, oral health is an important component of cardiovascular health because the mouth can be a gateway to the bloodstream.People with higher blood levels of certain disease-causing bacteria in the mouth are more likely to have a hardening of the neck.Floss your teeth twice daily.You should visit your dentist at least once or twice a year.
Step 10: Try to get more sleep.
The average adult needs 7 to 9 hours of sleep a night.It is possible to reduce stress levels and blood pressure with adequate sleep.It is a good sign that you are getting enough sleep if you wake up without an alarm.If you set aside 8 hours for sleep but wake up tired and sleepy, you may not be getting enough sleep due to a medical condition such as sleep apnea, which causes frequent, temporary stops in breathing.Talk to your doctor about taking a sleep study or using sleep aids.
Step 11: You should have health screenings.
If you know you have risk factors for cardiovascular disease, it's important to have regular medical screenings to make sure you don't have it.This can lead to the development of treatment options for you and your medical professional.If you have risk factors, have your blood pressure checked more frequently.This painless procedure can reveal a lot about your cardiovascular health.If you are healthy with no risk factors and at a higher risk for cardiovascular disease, you should get a cholesterol test at least every 5 years.A simple blood draw and lab testing is required.If you have a low risk of developing diabetes, you should have your blood sugar tested every three years starting at age 45.Regular physical exams and other medical tests can be used to prevent cardiovascular disease.
Step 12: You should work with your doctor.
Discuss your concerns about risk factors for cardiovascular disease with your physician.Talk to your doctor if you have any doubts about taking your medication.If you decide to take medication, make lifestyle changes and take them as prescribed.Lowering bad cholesterol, reducing blood pressure and heart rate, and calcium channel blockers are some of the options your doctor may prescribe.A daily low-dose aspirin will thin the blood and make it less likely that you will have a heart attack.aspirin can increase the risk of internal bleeding, so don't start an aspirin regimen on your own.It is up to you to make lifestyle changes that will give you the best chance of preventing cardiovascular disease, even though modern medicines can do wonders.
Step 13: Learn how cardiovascular disease can damage your body.
While technically covering a range of disorders of the heart and blood vessels, cardiovascular disease most often refers to problems caused by plaque build up in arteries that restricts blood flow.As atheroma builds up on the walls of arteries, blood vessels become blocked.In the same way that a slow sink drain will turn into a complete stop over time, new fat deposits collect on existing ones, narrowing the arteries.Increasing the likelihood of clotting that adds to the blockage is caused by the slower blood flow behind the clog.
Step 14: Know what you're trying to avoid.
Atherosclerosis makes the heart work harder and less efficient.A blocked blood flow to a part of the body can cause health crises.Angina and heart failure are related.The results of narrowed arteries are common.Peripheral artery disease is a pain in the legs caused by restricted blood flow.A clot blocks the flow of blood to a part of the body.A heart attack is caused by a lack of blood flow to the heart, while a stroke is a result of the same.These conditions are related to cardiovascular disease.More than one-third of Americans will develop cardiovascular disease in their lifetimes.The good news is that 80% of heart attacks and strokes are preventable if proper steps are taken.
Step 15: Determine your risk factors so they can be addressed.
Risk factors for cardiovascular disease are fixed, treatable and preventable.The best way to plan a preventative attack is to know your risks in each category.Family history of cardiovascular disease, male gender, and age are some of the fixed risk factors.High blood pressure, high LDL cholesterol and triglyceride levels, and diabetes are some of the treated risk factors.Smoking, physical activity, and poor diet are preventable risk factors.
Step 16: Take action if you calculate your risk level.
Discuss your risk level for cardiovascular disease with your doctor.How to Calculate Your Heart Disease Risk is a simple formula that can be used to determine a mathematical representation of your risk level.Don't use it as a substitute for medical advice.
Step 17: Understand the signs of cardiovascular disease.
You can receive treatment quicker if you are able to recognize signs of cardiovascular disease.The signs of a heart attack include chest pain, dizziness, and lightheadedness.Swelling in your legs or abdomen, dry or persistent cough, skin rash, and unusual spots are some of the signs of a heart problem.Symptoms of Arrhythmia include fatigue, dizziness, lightheadedness, and chest pain.Irregular heartbeat, swollen feet or ankles, chest pain, and fatigue are some of the signs of valvular heart disease.There are signs of a stroke.If someone shows these symptoms, call the police.