10 effective ways to maintain heart health and prevent cardiovascular diseases

In recent years, due to unhealthy lifestyle, air pollution, stress, etc., heart diseases are known as one of the main causes of death all over the world. There are effective methods to prevent cardiovascular diseases, which are described in this article by Dr. Seyed Alireza Najafi - cardiovascular specialist-. If you care about the health of your heart, accompany us in this article.

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The importance of preventing cardiovascular diseases

Heart diseases, which include heart attack, stroke, heart failure and peripheral vascular diseases, are an important factor in people's risk of ringworm. Prevention of cardiovascular diseases is important in many ways, which can be easily prevented by receiving heart consultation from a cardiologist. Among these reasons, we can mention things such as reducing mortality, improving the quality of life due to maintaining health and individual independence, and reducing the possibility of contracting related diseases such as diabetes and blood pressure, etc. Due to this degree of importance, there are various ways to prevent cardiovascular diseases, which we discuss in detail.

Ways to prevent cardiovascular diseases

1-Healthy and balanced nutrition

Having a healthy diet and maintaining a balance in the diet leads to the general health of the body and especially the heart. Healthy eating leads to the supply of nutrients needed by the body. Fiber, potassium, omega fatty acids and antioxidants are key nutrients for heart health. Fruits and vegetables rich in vitamins, whole grains containing fiber and vitamins and minerals, low-fat proteins as a source of calcium and vitamin D, and healthy fats for brain and heart health are the four main food groups necessary in a healthy diet.

On the other hand, in a healthy diet, limiting the use of saturated fats, salt, sugar and processed foods is necessary to prevent cardiovascular diseases. Finally, following tips such as having regular meals, cooking at home, reading food labels, drinking enough water and consulting a nutritionist are also effective in reducing cardiovascular diseases. An example of a healthy diet during a day is as follows:

Breakfast: Oatmeal with fresh fruits and nuts
Lunch: Salad with grilled chicken or fish
Dinner: Baked fish with steamed vegetables
Snack: fruit, low-fat yogurt or nuts

2-regular exercise

One of the most important pillars of maintaining heart health and preventing cardiovascular diseases is regular exercise.

Benefits of exercise to prevent cardiovascular diseases

Strengthens the heart muscle: Exercise makes the heart muscle stronger and helps it pump blood more efficiently.
Lower blood pressure: Regular exercise helps lower high blood pressure, which is one of the main risk factors for heart disease.
Reduction of bad cholesterol (LDL): Exercise lowers the level of bad cholesterol and increases the level of good cholesterol (HDL).
Weight control: Exercise helps burn calories and maintain a healthy weight, which reduces the risk of heart disease.
Improving blood circulation: Exercise improves blood circulation and helps to deliver better oxygen to body tissues.
Reduce stress: Exercise reduces stress and helps improve mental health.

Types of sports suitable for heart health and prevention of cardiovascular diseases

Aerobic sports: such as fast walking, running, swimming, cycling and dancing increase the heart rate and thus strengthen it.
Strength exercises: These exercises such as weight lifting, body weight exercises (such as Swedish swimming and squats) and using resistance bands strengthen the heart muscles.

Doing aerobic exercises for 150 minutes a week, as well as strength training twice a week as a regular exercise, has a positive effect on maintaining health.

3-Maintain proper weight

Since overweight or obesity increases the risk of cardiovascular disease risk factors such as type 2 diabetes and blood pressure, having an appropriate weight is one of the most effective factors in preventing cardiovascular disease. Maintaining a healthy diet, and controlling calorie consumption, changing the conditions in which you tend to overeat, setting realistic goals, and persistence are important strategies for weight control.

4- Quit smoking

If you smoke, know that one of the most important measures to improve heart health and prevent cardiovascular diseases is to quit smoking.

The importance of quitting smoking

Quitting smoking reduces the following risks:

Risk of cardiovascular diseases: Smoking narrows blood vessels, increases blood pressure and increases the risk of blood clots.
Risk of stroke: Smoking increases the risk of stroke by 2 to 4 times.
Danger of lung cancer: Smoking is the main cause of lung cancer.

On the other hand, quitting smoking causes the following positive effects.

Improving lung function: Smoking damages the lungs and causes shortness of breath and cough. Quitting smoking improves lung function.
Increasing life expectancy: Quitting smoking increases life expectancy and improves quality of life.

To quit smoking according to individual conditions, one can use methods of sudden quitting, gradual quitting and using smoking cessation drugs.

5- blood pressure control

High blood pressure is a factor that is known as a silent killer due to its importance. Having high blood pressure is one of the most important risk factors for cardiovascular diseases, stroke and kidney failure, and its control plays a vital role in preventing cardiovascular diseases. Regular measurement of blood pressure, lifestyle changes, including healthy diet and exercise, and medication prescribed by a doctor are among the most important ways to control blood pressure.

6- blood cholesterol control

Cholesterol is a fatty substance that exists in all cells of the body. The presence of excessive cholesterol in the blood leads to an increase in the risk of cardiovascular diseases, so its control plays an important role in the prevention of cardiovascular diseases, reducing the bad type of cholesterol and increasing the good type reduces the risk of heart diseases. Conducting periodic tests to measure the cholesterol level and reducing the consumption of saturated and trans fats, increasing the consumption of fiber and consuming foods containing omega-3, and finally using cholesterol-lowering drugs are among the ways to control blood cholesterol.

7-blood sugar control

In all people, especially those who have diabetes, blood sugar control plays an important role in preventing cardiovascular diseases. Fluctuations in blood sugar, whether high or low, have serious consequences for heart health. High sugar causes complications such as damage to blood vessels, kidneys, nerves, and eyes, and low sugar causes complications such as tremors, sweating, dizziness, convulsions, confusion, and finally coma. Measuring blood sugar regularly, controlling the consumption of carbohydrates and sugars and having regular meals, avoiding stress, and in some cases drug therapy with the opinion of a specialist doctor helps to control blood sugar.

8-Stress management

In today's life, having stress is inevitable, but it can be managed in various ways. Unmanaged stress has negative physical and psychological effects on a person and over time causes malfunctions in various organs of the body, including the heart.

Stress management refers to the set of ways that lead to its control, which will lead to heart health and prevention of cardiovascular diseases. Identifying factors that cause stress, including work-related issues, financial problems, interpersonal relationships, and illness, and finding appropriate solutions to solve them, proper nutrition, adequate sleep, and stress-reducing techniques such as yoga, meditation, music therapy, and tai chi are some of the stress management solutions.

9-Restriction on alcohol consumption

Alcohol is a toxic substance that can affect all parts of the body. Excessive alcohol consumption can cause irreparable side effects, including damage to the heart, and also increases the risk of liver disease, cancer, cardiovascular disease, and stroke, and leads to addiction and dependence. Since high consumption of alcohol causes high blood pressure, observing moderation and limiting its consumption can help prevent cardiovascular diseases.

10-regular examinations

Performing regular and periodic examinations as one of the ways to prevent cardiovascular diseases helps the doctor to identify the risk factors, if any, and examine the health of the heart, and if necessary, consider preventive and therapeutic measures. Physical examination, blood test, electrocardiogram, echocardiography and stress test are among these examinations. In this regard, it is recommended that people over 40 years of age, as well as men and women at higher risk, people with a family history of heart diseases, and people with risk factors such as diabetes and pressure, etc., regularly perform heart examinations.

The importance of regular examinations

Early detection: Regular examinations help the doctor to detect heart diseases in the early stages, when treatment is most effective.
Identifying risk factors: A doctor can identify risk factors for heart disease such as high blood pressure, high cholesterol, and diabetes.
Evaluation of heart health: Regular checkups help your doctor assess your heart health and take preventive measures if necessary.
Provide advice: Your doctor can give you advice on healthy lifestyle, including diet, exercise and smoking cessation
As mentioned in this article, you can prevent the occurrence of heart diseases by having a healthy heart. If you need consultation or medical examinations in this way, by referring to Mr. Dr. Seyed Alireza Najafi, who has a specialized cardiology board, together with a group of trained and experienced people, ensure the health of your heart and have a successful experience in the prevention of cardiovascular diseases.

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