More than 4 million people die due to complications related to the heart every year in India. The term “heart disease” encompasses a series of cardiovascular complications, which primarily include diseases like coronary artery disease, stroke, heart attack, and even heart failure, arrhythmias, and more.
While some factors are congenital and internal for the patients, the onset of heart disease can also be triggered by poor lifestyle, improper diet, and, above all, chronic ill habits like smoking and tobacco chewing.
This comprehensive guide will highlight all the details to help you avoid the risk factors for heart disease and lead a healthier life following years of your destructive smoking habit.
What are the Risk Factors for Heart Disease?
Before we examine the preventive measures you can take to mitigate heart disease, we first need to understand the risk factors.
They include:
- Age
- Family history
- Genetics
- Smoking
- High blood pressure
- High cholesterol
- Diabetes
- Obesity
- Physical inactivity
- Stress
- Improper diet, etc.
Every risk factor enhances the chances of an individual sustaining a heart attack or, worse, total cardiac failure and death. This is one of the main reasons why prioritizing heart health is vital to live a long and healthy life.
How to Prevent the Risks of Heart Disease?
Given the alarming rise of heart diseases and complications leading to deaths in India, implementing the proper preventive measures is vital.
Following are a few measures you can implement to prevent the risks of heart disease:
1. Switch to a Heart-Healthy Diet
One of the main reasons you are putting a strain on your heart is your diet. Eating a balanced diet can significantly reduce blood pressure, cholesterol levels, and weight, which are vital in minimizing cardiovascular risk.
When curating your heart-healthy diet, you want to include whole grains, fresh fruits and veggies, healthy fats, reduce sodium intake, reduce added sugars, and watch portion sizes. At the end of the day, you want to eat well, be in control, and not overdo it.
Eating smaller yet fulfilling meals throughout the day is much more beneficial for your heart than overeating and making things worse for your body.
2. Quit Smoking and Tobacco
Addiction to cigarettes, tobacco, or substances is one of the worst things you could do to your heart. Not only do they degrade the heart tissues, they directly impact the functioning of the heart by increasing risks of clots, poor blood circulation, hypertension, diabetes, etc.
Hence, if you are already addicted to one of these many complex ill habits, it is time to find out How to Quit Cigarettes and then stick to that commitment as well. You want to ensure that you focus on the long-term picture by planning things well and executing your quitting journey. Often, using Nicotine Gums to curb the withdrawal symptoms makes it easier to stick to quitting the habit.
3. Maintain a Healthy Weight
Overweight and obesity are two primary triggers behind heart disease. If you carry excess body weight, mainly due to a sedentary lifestyle and poor dietary choices, these will catch up to you.
Excess weight contributes to complications like hypertension, high cholesterol, and insulin resistance, all of which have direct impacts on heart function. To achieve your ideal weight, the key is to maintain a healthy lifestyle, eat a nutritious and balanced diet, and have realistic goals.
If you want professional help, consult a dietician who can create the ultimate diet plan based on your specific needs and preferences. Even a small weight loss of 5-10% of your body weight can yield substantial heart health benefits.
4. Engage in Regular Physical Activity
Indulging in regular exercise and physical activity is another way to keep your heart functioning optimally. Consistently engaging in good physical activity helps lower blood pressure and even reduce bad cholesterol, aka LDL, in the body.
You can indulge in aerobic exercises like running, swimming, or jogging. Strength training and balance exercises like yoga and pilates can also reduce stress, improve posture, and promote well-being.
5. Monitor Your Health Regularly
Heart health and complications often play hide and seek, which don’t come to the forefront until you get a thorough check-up. You can prioritize getting a comprehensive medical evaluation every six months to ensure that everything related to the heart is great.
Some of the key factors to monitor include:
- Blood pressure
- Cholesterol levels
- Blood sugar levels
- Body Mass Index (BMI) and Waist Circumference
- ECG and Echocardiogram
If you have existing heart conditions or risk factors, work closely with your doctor to develop a personalized plan to monitor and manage your health.
Final Words
Reducing the risk of heart disease requires a holistic approach that includes lifestyle changes, regular monitoring, and a commitment to preventive health measures. From identifying risk factors like smoking habits and a sedentary lifestyle to switching to an active and healthy routine, there are numerous ways to reduce the risk factors for heart disease. We have compiled them into this guide to ensure a healthier heart and a longer, more vibrant life.