7 habits every day help reduce the risk of heart disease

Quit smoking

Smokers are twice as high as a heart attack compared to non -smokers. This is also a common risk factor for heart disease, leading to death. People who smoke 1-2 cigarettes a day also significantly increases the risk of heart attack, stroke. Smoking is not easy. Smokers may need to quit smoking by a doctor.

Improve cholesterol level

Cholesterol helps the body produce hormones, vitamin D, produces bile, structure of cell membranes. The total cholesterol index of normal people is below 200 mg/dL, good cholesterol (HDL) from 40 mg/dL to 60 mg/dL. Balancing cholesterol levels by applying a diet high in fiber, low cholesterol, saturated fat, refined sugar.

High blood pressure control

Exercise, healthy eating, reducing salt intake contribute to control of blood pressure. Some people also need to use drugs to balance this situation. People who are often snoring or feels tired all day should check whether or not to sleep apnea or not. Treatment of sleep apnea helps control high blood pressure.

Hard work

People who do not exercise are more likely to suffer from heart disease, death from this disease than people with dynamic lifestyle. Each person can set a goal of moderate intensity physical activity for 30 minutes, 5 days a week, such as walking, jogging, swimming … high intensity exercise for 10-15 minutes a day also bring benefits to health. Move more every day such as standing up and stretching or walking a few minutes after every hour, going to the stairs instead of taking the elevator is also helpful.

Physical activity is important in preventing heart disease by improving the ability to pump blood throughout the body, preventing high blood pressure, high cholesterol and overweight.

Limit eating low -fat food and unhealthy cholesterol

People should eat lots of fruits, vegetables, whole grains, beans, nuts and other plant -based foods. Fiber is good for cholesterol, contributing to pushing bad fats from the body before they penetrate the blood vessels. Eat fish 2-3 times per week good for health because they contain lots of omega-3 fatty acids. Processed red meat should be limited, reducing salt and sugar.

Limit anger

Stressful and sometimes angry is normal. But if this condition is prolonged, it can cause changes in the heart, reducing the ability of the heart muscle pump, leading to high blood pressure, then complications such as heart attack, stroke, metabolic syndrome.

Annual health check

Everyone should have an annual health examination habit to evaluate the overall health. Your doctor may advise blood tests to measure cholesterol, blood sugar. Most health conditions are diagnosed with early treatment.