Unmodifiable factors like age, gender, and family history put you at an increased risk of cardiovascular disease. Nonetheless, developing the top global cause of death is not an inevitability. You can adopt preventive cardiology Upper East Side care and effectively keep the disease at bay for years. Preventative care entails establishing risk factors, developing a personalized risk mitigation plan, and treating and managing any pre-existing condition to stop its progression, which could lead to cardiovascular disease. Adopting a heart-healthy lifestyle is easier than you may anticipate. You can take straightforward measures, including:
Healthy diet
You’ll never get enough emphasis on diet. Sticking to foods rich in fruits and vegetables, whole grains, lean meats, and healthy fats helps. This is while reducing salt, sugar, alcohol, and processed carbohydrates intake. Healthy nutrition nourishes your body and helps avoid and fight infections, notable contributions beyond cardiovascular prevention.
Tobacco avoidance
Tobacco exposure, including smoking, smokeless tobacco, and secondhand smoke, can increase cardiovascular disease risk. This is since the chemical elements in tobacco cause damage to your heart and blood vessels. For instance, tobacco smoke leads to a reduced oxygen level. This forces your heart rate and pressure to rise as the heart overworks to supply the limited oxygen to the brain and body adequately. The sustained high blood pressure and heart rate with continued exposure damages the blood vessels and strains your heart, leading to cardiovascular disease. Avoiding tobacco, including seeking professional smoking cessation help, is a great step towards a cardiovascular-friendly lifestyle.
Physical activity
A sedentary lifestyle leads to concerns like elevated blood pressure, glucose, and cholesterol, putting you at high risk of cardiovascular disease. Conversely, a physically active lifestyle improves insulin and leptin sensitivity. Physical activity promotes endothelial nitric oxide production and helps normalize your blood pressure. Moreover, it helps lower plasma dyslipidemia and decreases blood viscosity. This helps protect your heart and the blood vessels, which prevents cardiovascular disease.
Weight management
Excessive weight, especially around the middle of the body, puts you at high risk of developing cardiovascular disease. The extra fat exposures you to risk of type 2 diabetes, high cholesterol, and blood pressure, which increase cardiovascular risks. Excess weight can aggravate pre-existing health conditions, escalating cardiovascular disease development and progression. Shedding excess weight and keeping it at a healthier range is easier with healthy nutrition and physical activity, which are also essential in mitigating cardiovascular disease risks.
Quality sleep
When you are deep asleep, your blood pressure drops. Sleep deprivation means the blood pressure remains high for long periods. The elevated pressure affects the heart and blood vessels’ structural integrity, increasing cardiovascular disease risks. Quality rest which includes sticking to a sleep pattern can improve your cardiovascular and mental health, allowing you to lead a longer and more productive life.
Routine screening, especially considering your risk factors, is recommended as you strive to keep cardiovascular disease at bay. This can help catch developing issues, facilitate prompt action, and prevent cardiovascular problems. Contact Upper East Side Cardiology today for more on cardiovascular disease prevention.
