Overcoming heart disease risk is a challenge as it claims one out of every five lives annually. It tends to affect more people who are over 40 years old, have high blood pressure, or a family member who suffers from heart disease. Conditions such as diabetes, depression, and obesity can also increase your risk of developing heart disease.
Some of the measures you can take to reduce the risk of heart disease include:
Know the Symptoms
The most obvious way to know that you are at risk is by being aware of the symptoms. If you feel some pressure, or discomfort, or pain around the chest area, you’re likely to have heart disease. Pain in the arms and discomfort on the neck, upper back, neck, shoulders, or abdominal areas could signal the onset of heart disease in women.
While these are the common symptoms of heart disease, other unrelated symptoms that can keep the well-hidden of illness for years. Be wary of signs such as sweating, fatigue, dizziness, nausea, and shortness of breath.
Watch your Diet
Eating a well-balanced diet will always keep the doctors at bay. Avoid foods with high cholesterol as it’s not good for your heart. And, it is not just any cholesterol. The body stores two types of cholesterol: high-density lipoprotein (HDL) and low-density lipoprotein (LDL).
Your body mainly stores up LDL, which can block your blood vessels. According to the Centers for Disease Control, this blockage can obstruct blood flow, leading to chest pains and stroke. It also increases heart disease risk in women and men. However, HLD helps flush the bad cholesterol from your system, hence protecting the heart.
Consuming foods rich in HDL is a great way to keep heart disease in check. Women need higher levels of good cholesterol than men. The recommended HDL level in women is 250 mg/dl. LDL levels should be lower than 130 mg/dl.
Balancing between good and bad cholesterol can be a challenge for people who do not have CPR training. Find medical professionals who are CPR certified for prescriptions to help you balance your cholesterol levels.
Also, avoid foods rich in trans and saturated fats, and go for Omega 3 fatty acids that are rich in HDL. Mayo Clinic recommends more fruits and vegetables and advises against eating high-sodium and refined foods.
Adopt a Healthy Lifestyle
Apart from eating well, watch your lifestyle too. Positive lifestyle changes can reduce heart disease risk in women by more than 80 percent. Start aerobic training, quit smoking, and cut down on alcohol.
Manage your weight and maintain a BMI of below 25. Avoid stress and keep your anger in check. If you have diabetes, ensure that you take your medication, manage your weight, eat a balanced diet, and also exercise regularly.
Are you living with someone who suffers from coronary heart disease? Learn how to give CPR, use automated external defibrillator (AED), and administer first aid to heart patients.
Enroll in instructor led CPR classes at CityWide CPR and get your certification. Our CPR classes will show you how to reduce heart disease risk in women and men.
