Cardiovascular disease is one of the 10 diseases with the highest mortality in the world, but many people do not know that although it is a “leading killer”, it is a disease that can be prevented with routine.
It’s not too late, right now to change and create a healthy lifestyle for heart disease to stay away from you. According to recent studies, whether male or female, despite being at high risk, such as high cholesterol, lifestyle changes can reduce or completely eliminate the possibility of heart disease or heart attacks. Useful habits have been summarized in studies of tens of thousands of people and over decades.
What should women do to avoid heart disease?
A 20-year study of 70,000 women in the United States about their daily habits and their association with their acquired disease showed that their habits and lifestyles greatly influenced their later illness. Participants studied when their average age was 37, with a group of people without chronic diseases such as diabetes, heart disease, and blood pressure. Researchers update their health status data every 2 years. For those who have the following habits, 92% of them do not have a heart attack, 66% do not have high blood pressure. Which are the common habits, let’s take a look to follow to eliminate cardiovascular disease from your life.
- No smoking.
- Has a normal body mass index (BMI).
- Moderate or vigorous exercise for at least 2.5 hours a week.
- Watch television for up to 7 hours per week.
- Drink one or fewer alcoholic beverages daily.
- Eat a healthy diet of fruits and vegetables, whole grains, fish, or foods rich in omega-3 fatty acids, limit sugary drinks, processed meats, red meats, trans fats, and sodium.
Compared with the past, heart disease usually only attacks the elderly, but now it is being rejuvenated, the number of women suffering from heart disease from 35-44 years old is increasing. Therefore changing habits is an effective way to reduce the risk of this dangerous disease.
Men can also reduce the risk of heart disease
In a recent study by Swedish scientists on the link between heart disease and men, they also made some recommendations for men to protect their hearts. With 20,000 people participating in the study from 1997 to 2009, this study focused on men aged 45-79 years old, who at the beginning did not have heart disease, vascular disease, or diabetes. high blood pressure or increased cholesterol. They studied the habits, lifestyles, the behavior of the target groups and concluded that those who regularly apply the following habits reduce the risk of heart attack by 86%. That is:
- No smoking.
- Eat a healthy diet.
- Moderate alcohol intake: 1ly or less per day.
- Get moving – walk or cycle at least 40 minutes a day.
- Has a circumference of less than 37 inches (94cm)
Why smoking cessation is one of the conditions for reducing the risk of heart disease in both sexes. According to researchers, smoking not only increases the risk of cardiovascular disease but also causes many diseases such as cancer. Smoking a lot of cigarettes will cause the heart artery to narrow and even be damaged. In addition, tobacco also has the effect of increasing the blood pressure of smokers. Nicotine and many other toxic chemicals in cigarettes are the cause of the above symptoms. So whether you are suffering from cardiovascular disease or are still healthy, you should stay away from cigarettes and similar stimulants.
Researchers at the Karolinska Institute in Sweden said that only 1% of the men involved in the study performed all of the above healthy habits. They also said that healthy eating habits and drinking less alcohol have the most impact on reducing the risk of heart disease in men. Adopting a healthy lifestyle can reduce the risk of premature death, and the sooner you change, the better your heart will be protected.