Prevention – Heart disease

Heart disease Definition
By Mayo Clinic staff

Heart disease is a broad term used to describe a range of diseases that affect your heart. The various diseases that fall under the umbrella of heart disease include diseases of your blood vessels, such as coronary artery disease; heart rhythm problems (arrhythmias); heart infections; and heart defects you’re born with (congenital heart defects).

The term “heart disease” is often used interchangeably with “cardiovascular disease.” Cardiovascular disease generally refers to conditions that involve narrowed or blocked blood vessels that can lead to a heart attack, chest pain (angina) or stroke. Other heart conditions, such as infections and conditions that affect your heart’s muscle, valves or beating rhythm, also are considered forms of heart disease.

Many forms of heart disease can be prevented or treated with healthy lifestyle choices.

Prevention
By Mayo Clinic staff

Certain types of heart disease, such as heart defects, can’t be prevented. However, you can help prevent many other types of heart disease by making the same lifestyle changes that can improve your heart disease, such as:

  • 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

Lifestyle and home remedies
By Mayo Clinic staff

Heart disease can be improved — or even prevented — by making certain lifestyle changes. The following changes can help anyone who wants to improve his or her heart health:

  • Stop smoking. Smoking is a major risk factor for heart disease, especially atherosclerosis. Nicotine constricts blood vessels and forces your heart to work harder, and carbon monoxide reduces oxygen in your blood and damages the lining of your blood vessels. If you smoke, quitting is the best way to reduce your risk of heart disease and its complications.
  • Control your blood pressure. Ask your doctor for a blood pressure measurement at least every two years. He or she may recommend more frequent measurements if your blood pressure is higher than normal or you have a history of heart disease. Optimal blood pressure is less than 120 systolic and 80 diastolic, as measured in millimeters of mercury (mm Hg).
  • Check your cholesterol. Ask your doctor for a baseline cholesterol test when you’re in your 20s and then at least every five years. If your test results aren’t within desirable ranges, your doctor may recommend more frequent measurements. Most people should aim for an LDL level below 130 milligrams per deciliter (mg/dL), or 3.4 millimoles per liter (mmol/L). If you have other risk factors for heart disease, your target LDL may be below 100 mg/dL (2.6 mmol/L). If you’re at very high risk of heart disease — if you’ve already had a heart attack or have diabetes, for example — your target LDL level is below 70 mg/dL (1.8 mmol/L).
  • Keep diabetes under control. If you have diabetes, tight blood sugar control can help reduce the risk of heart disease.
  • Get moving. If you have heart disease, exercise helps you achieve and maintain a healthy weight and control diabetes, elevated cholesterol and high blood pressure — all risk factors for heart disease. If you have a heart arrhythmia or heart defect, there may be some restrictions on the activities you can do, so be sure to talk to your doctor first. With your doctor’s OK, aim for 30 to 60 minutes of physical activity most days of the week. Even if you can’t make time for one 30- to 60-minute exercise session, you can still benefit from breaking up your activity into several 10-minute sessions.
  • Eat healthy foods. A heart-healthy diet based on fruits, vegetables and whole grains — and low in saturated fat, cholesterol and sodium — can help you control your weight, blood pressure and cholesterol. Eating one or two servings of fish a week also is beneficial.
  • Maintain a healthy weight. Being overweight increases your risk of heart disease. Weight loss is especially important for people who have large waist measurements — more than 40 inches (101.6 centimeters, or cm) for men and more than 35 inches (88.9 cm) for women — because people with this body shape are more likely to develop diabetes and heart disease.
  • Manage stress. Reduce stress as much as possible. Practice healthy techniques for managing stress, such as muscle relaxation and deep breathing.
  • Practice good hygiene habits. Staying away from other people when they are sick and regularly washing your hands can not only prevent heart infections, but also can help prevent viral or bacterial infections that can put stress on your heart if you already have heart disease. Also, brushing and flossing your teeth regularly can prevent germs in your mouth from making their way to plaques in your heart, which could worsen cardiovascular disease.
  • Get a flu shot. If you have cardiovascular disease, you’re at a greater risk of having a heart attack should you catch the flu. Getting a flu shot decreases this risk.

In addition to healthy lifestyle changes, remember the importance of regular medical checkups. Early detection and treatment can set the stage for a lifetime of better heart health.

Material from (22 Feb 2011): http://www.mayoclinic.com/health/heart-disease/DS01120

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About BVG Janaka dasa das

The counsellor, trainer and lecturer of Balanced and Healthy lifestyle, body, art, music, trance etc philosophy, psychology and psychotherapy. The leader of personal development and team building groups and private practice of psychotherapy.
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