DAY 143 of 365 LOWER YOUR STRESS LEVEL
Long term stress cause an increase in heart rate and blood pressure that damage the artery walls. Identify what causes stress in your life and find ways to reduce it. If you work in a high stress career, take time away from your job to relax.
Find a hobby or a club to join that will reduce your stress and be fun for you. Take time off any form of activities to relax your brain and your entire body. Giving out through volunteering also does wonders of knocking out stress.
DAY 144 of 365 ENGAGING IN REGULAR EXERCISE.
Report has shown that by engaging in regular exercise reduce the risk of Cardiovascular Disease. Federal guidelines recommended 30 minutes of moderate intensity exercise five times a week.
Engage in purposeful exercises like walking for five minutes every 2hours, do a set of one or two push ups either on the floor or against the kitchen counter. Perform up to 10 repetition of stand-and-sit exercise where you rise from a chair without using your arms and then sit down again. Use the stairs instead of the lift/ elevator.
Another way to reduce daily movement is to wear an activity track which counts the number of steps you take daily.About 10,000 steps per day is a standard target. It’s an easy number to remember and something that many active people can reach during their day.
DAY 145 OF 365 LIMIT SMOKING AND INTAKE OF ALCOHOL.
Intake of alcohol and smoking greatly increases the risk of cardiovascular diseases. So if you don’t smoke, don’t start. Do not be expose to second hand smoke. Non smokers are 30% more likely to develop heart disease or lung cancer from second hand smoke exposure at home or work.
Also abstain from taking alcohol and avoid drug use. Too much alcohol and drug use increases the risk of cardiovascular disease such as high blood pressure, heart attack, heart failure and stroke.
DAY 146 of 365 LOWER BLOOD PRESSURE IF HIGH
Know your blood pressure numbers and take steps necessary to reduce the risk of high blood pressure. Also, stop taking food high in cholesterol. Learn the warning signs of a heart attack and stroke.
Heart attack symptoms in women can be different than men. Knowing when you’re having a heart attack or stroke means you’re more likely to get immediate help. Quick treatment can save your life and prevent serious disability.
DAY 147 of 365 CONTROL YOUR CHOLESTEROL AND TRIGLYCERIDE LEVELS
Cholesterol is a waxy substance found in the blood. The body needs cholesterol to build healthy cells. High cholesterol is often as a result of unhealthy lifestyle choice.
Triglycerides are a type of fat. They are the most common type of fat in the body. They come from foods, especially butter, oils and other fats consumed. Triglycerides also come from extra calories. These are the calories that is eaten, but the body does not need right away.
One of the ways to prevent Cardiovascular Disease is by keeping cholesterol and triglyceride level under control.
High levels of cholesterol can clog the arteries and raise the risk of coronary artery disease and heart attack.
High levels of triglycerides may also raise the risk of Coronary Artery Disease, especially in women.
Lifestyle changes and medicines (if needed) can lower cholesterol and eating healthy diet can lower triglycerides in the body.
DAY 148 of 365 MAINTAINING HEALTHY DIET AND WEIGHT
Maintaining a healthy diet and weight is important to reduce chances of getting Cardiovascular Disease.
Eating a healthy diet can prevent the risk of Cardiovascular Disease .Limiting the intake of saturated fats, foods high in sodium, and added sugars. Eating plenty of fresh fruit, vegetables and whole grains can help to lower blood pressure and cholesterol thereby lowering the risk of Cardiovascular Disease.
Having a healthy weight can also prevent the risk of Cardiovascular Disease. Being overweight or having obesity can increase the risk for Cardiovascular Disease.
Excess weight can lead to conditions that increase chances of developing Cardiovascular Disease. These conditions include High Blood Cholesterol and Triglyceride levels, High Blood Pressure and Diabetes. Controlling the body weight can lower these risks.
One way to check if the weight is healthy is to calculate the Body Mass Index (BMI). A BMI of 25 or higher is considered overweight. Reducing bodyweight by just 3% to 5% can help decrease certain fats in the blood and lower Blood Sugar.
DAY 149 of 365 GET REGULAR HEALTH SCREENING
Going for medical checkup can be a way to get informed about one’s health.
High Blood Pressure and High Cholesterol can damage the heart and blood vessels. But without testing for them, you probably won’t know whether you have these conditions.
Regular screening can tell you what your numbers are and whether you need to take action.
Regular Blood Pressure Screening – Starting at age 18, your Blood Pressure should be measured at least once every two years to screen for High Blood Pressure as a risk factor for heart diseases and stroke.
Cholesterol Levels – Adult generally have their cholesterol measured at least once every four to six years. Cholesterol screening usually starts at age 20, though earlier tests may be recommended if you have other risk factors such as a family history of early onset heart disease.
Day 150 of 365 INTERPRETING BLOOD PRESSURE READINGS.
When your doctor takes your blood pressure, it’s expressed as a measurement with two numbers, with one number on top (systolic) and one on the bottom (diastolic), like a fraction. For example, 120/80 mm Hg.
The top number refers to the amount of pressure in your arteries during the contraction of your heart muscle. This is called systolic pressure.
The bottom number refers to your blood pressure when your heart muscle is between beats. This is called diastolic pressure.
For a normal reading, your blood pressure needs to show a top number (systolic pressure) that’s between 90 and less than 120 and a bottom number (diastolic pressure) that’s between 60 and less than 80. The American Heart Association (AHA) considers blood pressure to be within the normal range when both your systolic and diastolic numbers are in these ranges.
Numbers higher than 120/80 mm Hg are a red flag that you need to take on heart-healthy habits.
DAY 151 OF 365 CARDIOVASCULAR HEALTH :KEY TAKEAWAYS
A heart healthy diet is a pattern of food you eat over days, weeks and months.
Regular physical activity reduces your risk of having a heart attack or developing heart disease.
Quitting smoking decreases your risk of heart attack and stroke almost straight away.
Understanding and controlling cholesterol and blood pressure is key to your heart health.
DAY 152 OF 365: SUMMARY OF MAY.
Heart disease describes a range of conditions that affect your heart. Diseases under the heart disease umbrella include blood vessel diseases, such as coronary artery disease; heart rhythm problems (arrhythmias); and heart defects you’re born with (congenital heart defects), among others.
Symptoms can include: Chest pain, chest tightness, chest pressure and chest discomfort (angina)
Shortness of breath
Pain, numbness, weakness or coldness in your legs or arms if the blood vessels in those parts of your body are narrowed
Pain in the neck, jaw, throat, upper abdomen or back
Risk factors include smoking tobbaco, using alcohol, poor diets, age ,physical inactivity and high blood pressure.
Prevention of these diseases include Quit smoking
Control other health conditions, such as high blood pressure, high cholesterol and diabetes
Exercise at least 30 minutes a day on most days of the week
Eat a diet that’s low in salt and saturated fat
Maintain a healthy weight
Reduce and manage stress
Practice good hygiene