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    Prevention OF HEART DISEASE

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    ROWNITA
    To prevent coronary heart disease, one should avoid smoking, eat a healthy diet high in fruits and vegetables and whole grains while limiting unhealthy fats and sodium, maintain a healthy weight, get quality sleep, and manage stress through exercise and relaxation. Risk factors for heart disease include smoking, high cholesterol, high blood pressure, and diabetes. Making lifestyle changes can help reduce these risk factors and decrease the chances of developing heart disease.

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    Prevention OF HEART DISEASE

    Uploaded by

    ROWNITA
    58 views3 pages
    To prevent coronary heart disease, one should avoid smoking, eat a healthy diet high in fruits and vegetables and whole grains while limiting unhealthy fats and sodium, maintain a healthy weight, get quality sleep, and manage stress through exercise and relaxation. Risk factors for heart disease include smoking, high cholesterol, high blood pressure, and diabetes. Making lifestyle changes can help reduce these risk factors and decrease the chances of developing heart disease.

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    To prevent coronary heart disease, one should avoid smoking, eat a healthy diet high in fruits and vegetables and whole grains while limiting unhealthy fats and sodium, maintain a healthy weight, get quality sleep, and manage stress through exercise and relaxation. Risk factors for heart disease include smoking, high cholesterol, high blood pressure, and diabetes. Making lifestyle changes can help reduce these risk factors and decrease the chances of developing heart disease.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    58 views3 pages

    Prevention OF HEART DISEASE

    Uploaded by

    ROWNITA
    To prevent coronary heart disease, one should avoid smoking, eat a healthy diet high in fruits and vegetables and whole grains while limiting unhealthy fats and sodium, maintain a healthy weight, get quality sleep, and manage stress through exercise and relaxation. Risk factors for heart disease include smoking, high cholesterol, high blood pressure, and diabetes. Making lifestyle changes can help reduce these risk factors and decrease the chances of developing heart disease.

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    © All Rights Reserved
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    of 3

    HOW TO PREVENT CORONARY HEART DISEASE

    Answer:Coronary Artery Disease (CAD) or Coronary Heart Disease (CHD) or


    Ischemic Heart Disease (IHD) involves the reduction of blood flow to the heart
    muscle due to build-up of plaque in the arteries of the heart.It is the world's
    biggest killer.According to WHO, CHD is the leading cause of death
    worldwide in 2016. Risk factors of coronary heart disease include smoking,
    high amounts of certain fats and cholesterol in the blood,high blood pressure
    ,and high amounts of sugar in the blood due to insulin resistance or
    diabetes.CHD can weaken the heart muscle , lead to heart failure and
    arrythmias.There are some steps to be followed for preventing heart disease-
    1.AVOIDING SMOKING: Cigarette smoking reduces oxygen in the blood
    .Thus ,heart has to work harder to supply enough oxygen to your blood and
    body.As a result,blood pressure and heart rate increase
    rapidly.Moreover,smoking makes blood clots in the arteries which can lead to
    heart attacks and strokes. It also harms the inside of blood vessels in heart.

    2.EATING HEALTHY DIET:Healthy diet includes low calory foods and


    dietary fiber. Eating vegetables and fruits,selecting whole grains ,limiting
    unhealthy fats,choosing low -fat protein sources,reducing sodium in food can
    help prevent heart diseases.
    Fruits and vegetables to choose:
    i.Fresh or frozen vegetables and fruits
    ii.Low-sodium canned vegetables
    iii.Canned fruit packed in juice or water.

    Following Fruits and vegetables should be limited .


    i.Coconut
    ii.Vegetables with creamy sauces
    iii.Fried or breaded vegetables
    iv.Canned fruit packed in heavy syrup
    v.Frozen fruit with sugar added
    Whole grains are good sources of fiber and help regulate blood pressure and
    heart health.Whole wheat,whole oats, brown rice ,whole rye,freekeh are
    sources of whole grains.
    Low -fat protein sources help reduce heart disease. Low -fat dairy products
    such as skim-low-fat yoghurt,milk,cheese,eggs ,fish,skinless poultry ,legumes
    ,soybeans ,soy products ,lean ground meats should be chosen as diet foods.
    Full-fat milk,other dairy products ,organ meats ,such as liver ,fatty and marbled
    meats,spareibs,hot dogs and sausages ,bacon ,fried or breaded meats shoul be
    avoided.
    3.Reducing sodium in food: Eating a lot of sodium can increase the risk of
    high- blood pressure,a risk factor for cardiovascular disease. The American
    Heart Association recommends that:
    i.Healthy adults have no more than 2,300 milligrams (mg) of sodium a day
    (about a teaspoon of salt)
    ii.Most adults ideally have no more than 1,500 mg of sodium a day

    4.Maintaining standard body weight:Excess weight increases the risk of heart


    disease including high blood pressure and type2 diabetes.Losing body weight
    by just 3% to 5% can help decrease certain fats in blood such as
    triglycerides,lower blood sugar (glucose)and reducing risk of type2
    diabetes.Maintaining BMI<25 can help preventing higher cholesterol,high
    blood pressure and an increased risk of heart disease and stroke.

    5.GETTING GOOD QUALITY OF SLEEP: A lack of sleep can harm health.It


    increases high risk of obesity,high blood pressure,heart disease,diabetes and
    depression.Several recent studies show links between shortened sleep duration,
    defined as less than six hours of sleep, and increased risk of heart disease.A
    2011 European Heart Journal review of 15 medical studies involving almost
    475,000 people found that short sleepers had a 48% increased risk of
    developing or dying from coronary heart disease (CHD) in a seven to 25-year
    follow-up period (depending on the study) and a 15% greater risk of
    developing or dying from stroke during this same time. Interestingly, long
    sleepers -- those who averaged nine or more hours a night -- also showed a
    38% increased risk of developing or dying from CHD and a 65% increased risk
    of stroke.
    6.MANAGING STRESS:Stress management is necessary for preventing heart
    diseases.Physical activity,relaxation exercises,mediation can improve stress
    management.

    Sources:
    i.https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-
    healthy-diet/art-20047702
    ii.https://www.nhlbi.nih.gov/files/docs/public/heart/chd_atglance.pdf
    iii.https://www.mayoclinic.org/diseases-conditions/heart-disease/in-
    depth/heart-disease-prevention/art-20046502

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