Learn How to Prevent Heart Disease with These Easy Tips
No matter what age you are, there are plenty of easy tips and lifestyle changes that can help you prevent, improve and maintain your heart health. Learning how to prevent heart disease at any age requires the decision to make smarter choices such as engaging in exercise, improving your diet and nixing any harmful habits such as smoking or using drugs. By incorporating a few changes depending on your season of life, you will create habits that will benefit you and your cardiovascular system for many years to come.
Let’s take a closer look at how to prevent heart disease for your particular age group:
- All Age Groups – Simple tips apply for everyone, and one tip that shouldn’t be ignored is creating a heart disease prevention diet for you and your family. Certain foods have been linked to a greater chance of stroke and heart disease occurring, so be sure to keep an eye on sodium, trans fat and saturated fat levels in your food. Also, include fiber-heavy whole grain choices, an abundance of vegetables and fruit, nuts, beans, seeds, fish, and consider going “meat-free” at certain meals.
Last, make exercise a part of your lifestyle. Find a style of exercise you enjoy, which will increase the likelihood of you sticking to the program. Consider brisk walking, jogging, swimming, or a combination of both. Also, don’t skip out on muscle-strengthening exercises.
- For those in their 20s – While people in their 20s may not spend a lot of time thinking about how to prevent heart disease, this is a great time to introduce lifestyle changes. If you have picked up the habit of smoking, make a plan with your doctor to quit as soon as possible. In addition, be cognizant of cigarette smoke around you, as people who are continually exposed to this type of smoke have an increased chance of lung cancer or heart disease by as much as 30 percent!
Also, begin having regular checkups that include checking your cholesterol, heart rate, blood pressure and blood sugar.
- For those in their 30s – Your thirties is an ideal time to learn stress management exercises, engage in meditation or other practices that will help you squelch any stress in your life (as this impacts heart health). Consider volunteering, yoga, or Qigong.
Also, get your family onboard with a heart disease prevention diet, and make exercising a group activity whether it is playing a game of tag outside, taking the dogs for a walk, or playing a sport at a nearby park.
- For those in their 40s – Now is a good time to begin watching your weight, and find a workout buddy if you are not motivated to exercise. Also, your doctor should be checking your blood sugar levels and any addition heart screenings, depending on you and your family’s history.
Last, if you aren’t feeling well rested in the morning, ask your partner if you snore. Snoring and sleep apnea can increase chances of stroke, heart disease and high blood pressure.
- For those in their 50s and 60s – Continue to consume a heart disease prevention diet, perhaps ramping up amounts of fruits, vegetables, nuts, seeds, and fiber-rich whole grains, and decreasing amounts of meat.
Weight is also an important factor in heart health at this age, so be sure to keep an eye on your waistline and find safe, enjoyable exercise options.
Last, ask your doctor about having a simple ankle-brachial index exam, which compares blood pressures in the arm and leg (and can identify potential blocked arteries).
Another top tip to prevent heart disease at any age is educating yourself about the warning signs of strokes and heart attacks. Men and women often have different symptoms, and knowing the signs and receiving help quickly can save someone’s life and/or stop long-term, detrimental health effects from occurring. To learn more about heart disease prevention diets and other tips, visit www.BetterHealthKare.com
