Heart disease risk factors. Heart disease is a disease that is troubling not only men but also women. Hearing Heart disease risk factors are definitely a fear, but because of the right lifestyle and timely tests, prevention of this disease to a great extent is possible.
We are going to tell 10 Heart disease risk factors, which have been advised by doctors. If will take care of these 10 things, the heart will remain healthy
10 Heart disease risk factors
According to doctors, smoking increases the risk of heart disease by up to 50 percent. And leaving it is the only way to save. On quitting smoking, the risk remains as much as any normal person within 2 years.
Sugar patients have a 30 to 40 percent higher risk of heart disease. Diabetes patients should take SGLT 2 drugs on the advice of a doctor. This medicine reduces the risk of heart attack by up to 30 percent in sugar patients. Also reduces weight and keeps sugar under control.
The risk increases by 40–50 per cent due to low good cholesterol (HDL) or increased bad cholesterol (LDL) or both. If you consume 40 – 50 percent or more of the diet, then it can be converted into dietary cholesterol or serum.
In this case, reduce the carb and fat in your diet to be healthy. Take 20 – 30 percent of the diet from carb, 20 – 30 percent from fat and 50 – 60 percent from protein. Due to this will not accumulate excess fat and cholesterol in the body.
Obesity increases the risk of heart disease by 30 – 40 percent. Keep your weight and (BMI) under control. (BMI) not more than 25 and waist circumference more than 40 inches (102 cm) in men and 35 inches (88 cm) in women. If you are overweight, reduce it first.
5. Fruits – Vegetables Less
Eat at least 5 servings of different colour fruits and vegetables daily. The serving is roughly equal to a medium-sized apple-orange or small bowl. Two of these servings should be of green leafy vegetables or orange, yellow fruits and vegetables.
6. Drink too much
Men do not drink more than 60 ml (about 2 pegs) daily, and women more than 30 ml (about 1 peg). Drinking wine more than this is harmful to the heart.
7. Blood pressure
Try to keep blood pressure 130/80 or less. Include more fruits and vegetables in the diet. Do regular exercises. Especially do meditation and pranayama. They keep the mind calm. And maintain the BP.
8. Family history
If there is a family history means if someone already having heart disease in your family, then from the age of 25, get blood pressure and lipid profile tests done. If there is a problem, the doctor asks for ECG and Echo. Also, adopt a better lifestyle.
9. Do not exercise
To avoid heart disease, do cardio exercises at least half an hour daily. Cardio exercises include fast walks, jogging, cycling, swimming, aerobics dance, etc. Apart from this, do 5 minutes of deep breathing, 10 minutes of Anulom – Vilom and 5 minutes of Shitali Prayam.
Do meditation, deep breathing and pranayama for 10-15 minutes daily. In Pranayama, include Anulom Vilom, Kapalbharathi, Ujjayi and Bhramari Pranayam.
Ujjayi Pranayama is also beneficial in blood pressure, sleeplessness and migraine. But those who have had heart disease. They should not do it. Bhramari Pranayama reduces anger and restlessness. People who already having nose or ear infection, do not do it.