Heart disease is the leading cause of death in America and the world. According to the World Health Organization, Ischemic heart disease has shown a significant increase in deaths since 2000, when the number of deaths is 2.7 million. By 2021, that number rises to 9.1 million. Ischemic heart disease is one of many heart problems, all of which can lead to early death. There are many causes of heart failure, especially unhealthy lifestyles. Unfortunately, there are often no symptoms of heart disease, so people may engage in unhealthy habits while not knowing they are taking a toll on their bodies. Their first warning sign may be a stroke or heart attack. Therefore, it is always better to avoid the causes of heart failure, even if you feel well. Breaking these good habits will not only help your heart; It can improve your overall health.
Habit 1: Excessive drinking
Staying healthy during the week and socializing on the weekends is not enough, even if we are loved. According to Dr. Dritry Yaranov, a cardiologist, even young people with exercise routines, a balanced diet, and a complete diet can suffer from excessive drinking on the weekends. “This one day of heavy alcohol consumption cannot be ignored,” Yaranov told Business Insider. In fact, excessive drinking can cause many heart problems, such as abnormal complications, increase blood pressure, and suffer from cardiomyopathy.
How to Safely Consume Alcohol
Let’s face it: the safest way to use alcohol is to make it. Even moderate drinking can have health risks, including heart disease, according to the CDC. Knowing that, excessive drinking is unreasonably dangerous. Currently, the average drink in the US contains 0.6 ounces (14 grams) of pure alcohol. (That’s about the equivalent of 12% beer with 5% alcohol or 5 ounces of wine with 12% alcohol.) If you still choose to drink, the CDC and other health organizations recommend drinking two drinks a day for a man, or one drink a day for a woman. Additionally, there is no healthy way to binge drink, which is defined as 4 + drinks for women or 5 + drinks for men.
Habit 2: Eating too much salt
Image credit: UNSEPLASH
Eating too much sodium is linked to high blood pressure. Over time, high blood pressure can overextend or damage blood vessel walls and plaque build-up. This is why high blood pressure is known as the “silent killer” because the symptoms are often overlooked. Eating less salt can reduce the risk of heart attack and heart failure, even in people without high blood pressure and other causes. Remember to check the labels because you may be surprised how much sodium is in “non-saalty” foods. Avoid or limit foods high in salt, such as:
- FAVORITE CEPSADEDED SEADS AND VARIETIES
- Pre-packaged breads
- Soups, stocks, and sauces
- Organized Goods
- Eating snacks like chips and crackers
- Fast food like burgers and pizza
Eat less salt
“Heart disease is real, and it’s the number one cause of death worldwide according to the World Health Organization, “ said researcher Elsie Kodjoe, MD, Mph, at the American College of Cardiology. “Following sodium guidelines is one of the simplest strategies that people can easily adopt to reduce hospitalization, health care costs, morbidity and mortality associated with heart disease.” The Dietary Guidelines for Americans recommends that adults limit sodium intake to 2,300 mg per day, which is equivalent to about 1 teaspoon of table salt. The FDA provides several recommendations for reducing sodium intake:
- Make meals from scratch instead of using packaged goods.
- Add herbs and spices to taste instead of salt.
- Rinse canned goods to remove some of the sodium.
- Choose a labeled snack “Low-sodium” or “no-salt”.
- Limit or avoid pairing with sauces (because they tend to be very high in sodium).
- In general, choose fresh foods more than made or mixed.
Habit 3: poor sleep
Image credit: UNSEPLASH
Sleep is essential to maintaining good health, but that doesn’t stop people trying to survive without it. In fact, the CDC estimates that about 37% of adults sleep less than seven hours a night. Irritability and low energy levels are side effects of a bad night’s sleep, but they actually do a lot of damage, especially when it comes to heart health. Lack of sleep increases the risk of high blood pressure, elevated heart rate, and elevated hormone levels. “Those same hormones can reduce our tissue sensitivity to insulin, leading to high blood sugar levels and high cholesterol numbers,” Elizabeth Klodas, MD, to eat well. They can also contribute to uncontrolled blood pressure. All of these things can cause heart disease and failure over time. Therefore, the American Heart Association recommends adults get 7-9 hours of sleep a night for optimal heart health.
Habit 4: How to Live
It’s time to rethink your living habits. Unfortunately, most people’s routines include little exercise. They wake up, drive to work, work at the whole desk, drive back home, and rest in bed with their phones, TVs, books, etc. In an international study with more than 100,000 participants, researchers found that those who sat for 6-8 hours a day had an increased risk of death and heart disease. The risk for those sitting 8+ hours a day increased to 20%. This is because sitting for a long time reduces blood flow and promotes the formation of plaque in the arteries. At the same time, it can raise blood pressure, worsen cholesterol profiles, and lead to obesity, according to the Cleveland Clinic. All of these are contributors to heart disease and, over time, potential causes of heart failure.
Create an active lifestyle
“Exercising between three and five hours a week will protect your heart“Said Nicholas Ruthemann, MD, staff cardiologist hearts and daily life.” Methe T muscle like any other muscle; If you don’t use it, it will weaken. It also helps to control your weight, as obesity is another major risk factor for heart attack.“Luckily, you don’t need a gym membership to do it “Moderate Exercise” always (although it can help). Find a job you love and stick with it, such as:
- Brisk travel
- Swimming
- The fastest
- Yoga
- Aerobics
- Dancing
- Those who drink
- A lot of yard work or gardening
Just submit
Remember that every step counts, even if it’s spread out throughout the day. In fact, breaking it up into smaller sessions can make exercise more effective. So take the stairs instead of the elevator. Park your car away from the supermarket for a short walk. Move out of the way once you’re inside. Take the bus to work instead of driving; Not only is it better for the environment, but it also forces you to walk to the stop and back. Speed up or walk outside while on the phone. Move away from the desk and do jumping jacks and lunges when completing tasks. Find opportunities in your day where you can go, and take advantage of them.
Read more: Heart failure can be reversed as the human heart can repair itself
