Heart Health: Your Guide to Preventing Cardiovascular Diseases

Introduction

Cardiovascular diseases are among the leading causes of death worldwide. But the good news is that most of these diseases can be prevented through a healthy lifestyle.

Heart Disease Risk Factors

Uncontrollable Factors

• Age
• Gender
• Family history
• Race

Controllable Factors

• High blood pressure
• High cholesterol
• Diabetes
• Obesity
• Smoking
• Lack of physical activity
• Stress

Tips for Heart Health

1. Heart-Healthy Diet

• Eat vegetables and fruits
• Choose whole grains
• Reduce saturated fats
• Reduce sodium
• Eat fish twice weekly

2. Exercise

• 150 minutes weekly of moderate activity
• Or 75 minutes of vigorous activity
• Walking, swimming, cycling

3. Maintain a Healthy Weight

• Body Mass Index (BMI) between 18.5-24.9
• Waist circumference less than 102 cm for men and 88 cm for women

4. Quit Smoking

• Smoking doubles the risk of heart disease
• Quitting smoking improves heart health immediately

5. Stress Management

• Relaxation techniques
• Meditation
• Adequate sleep

Important Tests

1. Blood Pressure Check

• At least every two years
• Or annually if high

2. Cholesterol Check

• Every 4-6 years for healthy adults
• More frequently if high

3. Blood Sugar Test

• Every 3 years after age 45
• Or more if there are risk factors

4. Electrocardiogram (ECG)

• According to doctor's recommendations
• Especially when symptoms are present

Warning Signs

Heart Attack Symptoms

• Chest pain
• Shortness of breath
• Arm or jaw pain
• Nausea or dizziness
• Cold sweat

If you experience these symptoms, seek medical help immediately.

Conclusion

Heart health starts with a healthy lifestyle. Start today by taking small steps towards a healthier heart.