01:46 PM
Wednesday 08 February 2023
Books – Sayed Metwally
If heart problems, such as coronary artery disease, affect members of your family, how can you reduce your risk of developing it too?
The head of the British Department of Cardiac Rehabilitation, Helen Alexander, revealed five important tips for heart health, according to the express newspaper website.
“Physical activity can help keep your heart healthy by controlling your blood pressure and improving your cholesterol,” Alexander said.
High blood pressure and high cholesterol damage the artery walls, enabling plaque to lodge along the sides, restricting the passage of blood.
The narrowing of the arteries is known as atherosclerosis, and it is a prerequisite for heart disease.
By effectively controlling your blood pressure and cholesterol levels, you can reduce your risk of developing heart and circulatory diseases.
She added, “Physical activity also helps maintain a healthy body weight, which reduces the risk of heart disease.”
“If you’re new to exercising, start with more activity during your day by using the stairs instead of the elevator, walking more and using the car less,” Alexander advised.
She continued, “When you’re active, you’ll benefit most if you’re able to achieve a pace that keeps you comfortably warm and out of breath.”
each in an appropriate manner
Another way to prevent heart problems is to eat a “healthy balanced diet”.
She explained, “Try to keep your intake of saturated fats (commonly found in animal products, as well as high-fat dairy products and sweets) low by replacing them with unsaturated fats (good sources include oily fish, olive oil, nuts and seeds).
“Contrary to popular belief, carbohydrates should be part of a healthy diet. They are great for energy and contain important nutrients and fiber that are essential for heart health,” she explains.
She advised to “look for whole grains” that release energy slowly, adding: “Fruits and vegetables should be present in all heart-healthy diets because they contain a huge amount of anti-inflammatory properties and a high amount of dietary fiber.”
Psychological health
Alexander emphasized: “Taking care of our mental health is just as important as taking care of our physical health. We all have some daily stress, but if your stress levels exceed what you can handle, it can affect you physically. Constantly high stress levels can contribute to high blood pressure.” Which, as mentioned earlier, can increase the risk of heart disease by damaging the artery walls.”
Feelings of stress can also lead to unhealthy coping mechanisms, such as eating unhealthy comfort foods.
“Think about activities that make you feel calm and satisfied and make time for them,” Alexander advised.
be strong
And Alexander continues her advice, saying: “There are chemicals in cigarettes that can cause an increase in blood density, [مما قد يؤدي إلى] Possible blockage. Quitting smoking is not easy, but help is available, and you are more likely to quit smoking if you get professional help. You can seek support from your doctor.
Fight excess weight
Alexander’s last recommendation to help prevent heart disease is to lose “even a small amount” of weight if you’re currently overweight.
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