Heart disease and related conditions claim the lives of many people all around the world. At the root, unhealthy lifestyles are the primary cause. Heart ailments can eventually lead to serious problems and run the risk of early death. Fortunately, this disease can be prevented if detected early and doing something to prevent or reverse it.
Early warning signs of heart conditions:
The early warning signs may sometimes be obvious. They may not be the same for all people. Always consult a physician to get a closer look if you think you are at risk. These are some of the common early symptoms that should not be ignored or taken lightly
1. Chest Pain
The discomfort between the upper abdomen and the neck are a sign to worry about. Chest pain is an indication of poor blood flow to the heart.
2.Uneven or Irregular Heartbeat
A faster or irregular heartbeat occurs when the heart is not able to pump the blood as expected. To keep with the pace, your heart is more likely to beat faster. Throbbing or heart racing is a sign of arrhythmia- this condition can lead to a severe heart problem.
3. Shortness of Breath
When the heart is not able to pump sufficient blood, there will be a leakage of fluids into the lungs. This causes shortness of breath.
4. Fatigue
Tiredness could mean a number of things; but still should not be out ruled as it may be an indication of a heart problem. Feeling so tired, such that you can’t perform daily activities is a sign of an underlying problem with the heart.
5. Swelling in the Legs or Ankles
This condition, also known as Edema; it is an indication that the heart is failing. This is caused by the slow blood flow; which leads to an accumulation of blood into the legs.
Preventative tips to reduce heart disease risk:
1. Improve Cholesterol Levels
According to the American Heart Association; you want to get rid of the bad (LDL), by getting more of the good (HDL) cholesterol. Here’s a little further explanation.
Cholesterol can’t dissolve in the blood. It must be transported through your bloodstream by carriers called lipoproteins, which got their name because they’re made of fat (lipid) and proteins.
The two types of lipoproteins that carry cholesterol to and from cells are low-density lipoprotein, or LDL, and high-density lipoprotein, or HDL. LDL cholesterol and HDL cholesterol, along with one fifth of your triglyceride level, make up your total cholesterol count, which can be determined through a blood test.
LDL (Bad) Cholesterol
-LDL cholesterol is considered the “bad” cholesterol because it contributes to plaque, a thick, hard deposit that can clog arteries and make them less flexible. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery, heart attack or stroke can result. Another condition called peripheral artery disease can develop when plaque buildup narrows an artery supplying blood to the legs.
HDL (Good) Cholesterol
-HDL cholesterol is considered “good” cholesterol because it helps remove LDL cholesterol from the arteries. Experts believe HDL acts as a scavenger, carrying LDL cholesterol away from the arteries and back to the liver, where it is broken down and passed from the body. One-fourth to one-third of blood cholesterol is carried by HDL. A healthy level of HDL cholesterol may also protect against heart attack and stroke, while low levels of HDL cholesterol have been shown to increase the risk of heart disease.
Credit: www.heart.org
Bad (LDL) cholesterol is the leading cause of heart problems. Therefore, it is important to lower the intake of cholesterols into the body. This is accomplished through eating saturated fat, adding more fruits and veggies into the diet, and high-fiber foods as well.
2. Control High Blood Pressure
Hypertension is also a risk factor for heart disease. Reducing salt intake can go a long way in helping to keep high blood pressure under control. Moreover, getting tested and treated for sleep apnea would be a good idea too.
3. Quit Smoking
Study after study shows that people who smoke, put themselves at far greater risk of developing heart problems; along with many other complications. Therefore, you should quit smoking to prevent possible heart problems. The sooner the better.
4. Develop a Regular Exercise Routine
Physical inactivity is a main cause of heart problems. Therefore, you should choose a new exercise program to stay active. Even just 15 minutes of light exercise in a day has shown to make a big improvement on overall physical and mental health.
5. Follow a Healthy Diet
Incorporating a host of healthy wholesome foods into your diet is just as important, if not even more important than regular exercise.
Some Key Foods Include:
- Fruits
- Vegetables
- Beans
- Whole grains
- Legumes
- Lean Proteins
Plant-based foods do a very big part to help prevent possible heart problems. Good sources of lean protein come from poultry & fish such as tuna or salmon. Fish are rich in omega-3 fatty acids; which are good for the heart.
6. Control Diabetes
People with diabetes are more likely to suffer from heart problems as well. In this case, getting tested and treated for this diabetes can do its part to help prevent heart disease.
7. Lose Weight
Obesity is linked to many heart conditions around the world. Therefore, losing excess weight is healthy for your heart. By doing the previous steps to help prevent heart disease will aide in a healthy weight loss. Consult physician to help come up with a more specific program.
Conclusion:
Heart disease is an increasingly common problem that affects many people around the world. Knowing the early warning signs and symptoms, and knowing what you can do about it will help equip you for good heart health. Overall, healthy eating and physical exercise are the best overall steps you can take to remedy or prevent heart disease. Always consult a physician for further guidance.
