Have you ever experienced pain and squeeze in your chest? Or maybe you're the one, who suffer from high blood pressure, aren't you?
Heart disease is the most widespread problem among Americans. The Centers for Disease Control and Prevention has even recognized it as a main culprit of dying in the US.
In the majority of cases heart disorders occur as a result of coronary arteries clogging. These tubes normally carry oxygenated blood to your cardiac muscle.
Artery walls are commonly damaged by fatty clusters, which build up on them and narrow the lumen of the vessel. Doctors call this condition atherosclerosis.
If plaque get ruptured, your body create blood clot on the injured area. As this thrombus (medical name of the clot) enlarges, it can block blood current to the myocardium (heart muscle).
When your heart doesn't get sufficient amount of oxygen, it becomes unable to work properly. As a result, you may experience heart attack.
Being overweight, having increased blood cholesterol and glucose levels, smoking and following sedentary lifestyle can extremely boost your hazards of heart disease.
Although we can't modify certain risk factors like age and family predisposition to cardiovascular disease, there are also potentially changeable conditions.
Let's see what you can do to sustain your heart health and overall well-being.
#1. Feed your heart
Following healthy eating can significantly decrease your risks of heart disorders.
Nowadays the most popular heart-healthy eating plans are the DASH (Dietary Approaches to Stop Hypertension) and the Mediterranean diet. Both of them were recognized to decrease LDL cholesterol in your bloodstream and manage hypertension.
Add more vegetables (broccoli, tomatoes, carrots, spinach and kale), fruits (bananas, apples, pomegranate and oranges) and cereals (oats, brown rice, barley) to your menu .
It's also important to restrict or avoid at all sodium, saturated fats and trans fats consumption. Red meat, coconut and palm oils are full of saturated fats. Trans fats are contained in really big amounts in your favourite pizza, chips, hamburgers and sweets.
But it doesn't mean that you should completely exclude all fats from your meals. Olive oil, salmon, avocado, tofu, nuts and seeds contain necessary mono- and polyunsaturated fats, which can reduce “bad” cholesterol levels and prevent heart issues.
Speaking about alcohol, it's worth saying that it can bring benefits to your heart and vessels, if drinking in moderation. It is recommended take one beverage a day for women and two – for men. Excessive alcohol intake can affect your heart, liver and mental health.
#2. Be active
Regular physical activity help you reach and keep healthy weight, lower “bad” LDL cholesterol levels and maintain optimal blood pressure.
According to the Department of Health and Human Services, each of us needs to perform at least 150 minutes of moderate exercises per week or 75 minutes of high-intensity aerobic activity. The more time you spend for exercises, the more benefits you get.
30 minutes of moderate exercises per day is enough to support your heart health and reduce hazards of diabetes, cancer and premature death.
#3. Cope with stress
Studies show that emotional upheaval can be a trigger for heart attack.
Chronic stress is correlated with high probability of cardiovascular disease development.
In addition to this, many of us try to compensate negative emotions with alcohol, sweets or cigarettes. It's the worst way you can choose to cope with stress.
Try deep breathing, progressive muscle relaxation, yoga and meditation to enhance your mood and overcome stress.
READ MORE: The healthy way to lose over 50 pounds
The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!
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