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Quick Strategies to Improve Your Heart Health

Tuesday, November 1, 2016 3:59
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(Before It's News)

Heart disease is unfortunately all too common, and around one in three of all deaths in the United States are due to cardiovascular disease. In the years between 2001 and 2010, the death rate from cardiovascular disease fell by 29%, according to the CDC.

This is pretty impressive, but there is still a lot more to be done.

Every year around 800,000 people in this country will die from cardiovascular disease. It is estimated that around a quarter of these deaths could be preventable through people making simple lifestyle changes.

So, is it possible to avoid becoming one of these alarming statistics? The good news is, yes. It’s perfectly possible to improve your heart health just by implementing some simple preventative lifestyle strategies.

These include:

  • Taking regular exercise
  • Maintaining a healthy weight
  • Quitting smoking
  • Managing diabetes
  • Reducing your consumption of salt
  • Managing your blood pressure
  • Managing your cholesterol levels

All these things will help reduce the inflammation levels in your body, as inflammation can play a key role in cardiovascular disease. Making sure you exercise regularly and pay general attention to your health will definitely pay dividends. However, your diet is probably one of the most important factors.

Maintaining a Healthy Diet and Healthy Cholesterol Levels

Maintaining a healthy diet can be a great strategy for reducing inflammation levels in your body. A heart healthy diet is quite straightforward.

Simple strategies include:

  • Limiting the amount of processed foods consumed, and if possible increasing your intake of fresh vegetables. There is an enormous variety of fresh vegetables available. So, if you’re not that keen on vegetables, make the effort to try something new. Experiment with different varieties and different ways of cooking them to make them more appealing.
  • When it comes to cooking, read the labels and avoid eating trans fats and avoid cooking foods at high temperatures. There are plenty of margarines and oils available that are clearly labeled as being heart-healthy.
  • Switch from drinking soda to plain water. If you don’t like the taste, adding cucumber, fresh mint or slices of fresh fruit will give it an extra zing. Try to avoid using artificial sweeteners.
  • Make sure you get plenty of vitamins D, as low levels of vitamin D have been associated with a higher risk of heart disease and heart attacks. Either get exposure to sunlight every day, ensuring you wear adequate sunscreen, or take a good quality vitamin D supplement.

Additional Factors to Bear in Mind

Exercising regularly will help to normalize your insulin levels. It also makes it easier to maintain a healthy weight. The key to regularly exercising is to find something you enjoy as it takes time to establish a habit. Think of it as being a really good opportunity for experimenting with lots of different sports.

Another huge factor in whether you will develop heart disease is your age, as cardiovascular disease affects between 35 and 40% of adults aged between 40 and 59. It also affects an average of 69% of adults aged between 60 and 79. It affects 80% of adults over the age of 80.

Men tend to be more at risk than women and your family history can play a big part. Unfortunately, you’re more likely to have heart disease if your parents have this problem.

The sooner you can take action to improve your heart health, the better, but it’s never too late to do something. Lifestyle modifications can help considerably, and so can visiting a top cardiologist in NYC like Dr. Michael Ghalchi of Manhattan Cardiovascular Associates.

By having a proper assessment, you can discover whether you have any signs of heart disease and can get specialized advice on how to reduce this risk.

Often a two-pronged approach can work best, making adjustments to your diet and lifestyle and if necessary, Dr. Ghachi of Manhattan Cardiovascular Associates can prescribe the most advanced medications. Specialized help that can be offered includes blood pressure medicines and medication to help control blood sugar levels, and to control diabetes.

Your cardiologist can also advise you on the use of weight management tools, as obesity does place additional pressure on the heart. Even if you don’t have any other risk factors, being overweight means you’re far more likely to have a stroke or heart attack.

You don’t have to become a statistic, as scheduling an appointment with the top cardiologist in NYC could enable you to lead a healthier and longer life.

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