The heart is one of the most important organs in the human body. Located in the chest on the left, the heart pumps blood throughout the body via the circulatory system, supplying oxygen and nutrients.
A healthy heart is essential to good health. In fact, a healthy human heart beats about 100,000 times a day with an average adult’s heart beating about 60 to 80 times per minute.
Cardiovascular diseases (CVD) is a term that houses all conditions that affect the heart and blood vessels.
Heart disease is one of the leading causes of death for both men and women worldwide, taking an estimated 17.9 million lives each year. Thankfully, there are steps you can take to lower your risk of heart disease today. Factors such as tobacco use, obesity and an unhealthy diet may often result in heart diseases. It is never too late to start changing your lifestyle towards having a healthier a heart.
Here are some tips to lower your risk of heart diseases:
Lack of sufficient sleep and poor quality sleep can increase your risk of having high blood pressure, heart diseases and other medical conditions. You should aim for 7 to 9 hours of sleep at night, and try to avoid caffeine or nicotine before going to bed.
Taking the stairs instead of the lift and walking around your house are some ways you can be a little more active. Physical activity has been shown to lower your risk of heart disease. If you don’t have a lot of time to work out, try for at least 10 minutes at a time.
A balanced diet can help lower your blood pressure and improve your cholesterol levels. Avoid food products that are high in sodium, saturated fats and added sugar. Consider eating more fresh fruits and vegetables or low-fat yoghurt as snacks instead.
Excess weight can lead to the build up of fatty materials in your arteries. If the arteries that carry blood to your heart get damaged and clogged, you might get a heart attack. Avoid high-calorie or sugary snacks, instead choose healthy snacks like fruits, vegetables or nuts.
A high level of cholesterol is linked to an increased risk of heart disease. The body houses two types of cholesterol, the ‘good’ cholesterol (HDL) and the ‘bad’ cholesterol (LDL). You should choose a heart-healthy diet low in saturated fats as these can raise the LDL cholesterol levels in your body. Drinking too much alcohol can also raise your total alcohol level.
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According to the World Health Organization, cardiovascular disease – a term that encompasses all types of heart disease and stroke – is the leading cause of death worldwide. It takes an estimated 17.9 million lives each year, representing 32% of global deaths.
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