In any era, if you want to be happy and healthy, protecting the health of your heart is paramount. Chinese traditional culture has vividly described the importance of the heart in relation to our health, 'The heart is the palace of the monarch, and the gods come out.' The heart has been compared to a healthy monarch, who carries the significance of controlling everything. From the perspective of Western medicine, it is very simple to tell people that embracing a healthy lifestyle at any age can prevent heart disease and reduce the risk of heart attack or stroke. Cardiac health issues need to be considered at any age, and it's never too late to start paying attention to them at any time. But the sooner you start making healthy choices, the longer your body and heart will reap the benefits. Today, from the perspective of Western medicine, we will tell you the details that can be operated on and paid attention to, so as to protect cardiac health every minute of the day.
Protect your vital organs – especially the heart!
5 min read
What are the strategies for protecting the heart in general?
Healthier food choices and physical activities are two of the best ways to keep your heart healthy, but there are other things people can do to reduce their risk of heart disease. Here is an overview of the specific influencing factors that are prone to contracting heart disease:
- Smoking
- Hypertension
- Obesity/overweight
- High cholesterol levels.
- Inactivity (no movement).
- A family history of heart disease (especially parents or siblings).
If you see yourself with one or both of these factors, don't worry, because the good news is that these risks can be reduced with lifestyle changes, and even with a family history of heart disease, the power of prevention will help you achieve good outcomes for cardiac health. The breadth and depth of life are all about how long and healthy we can live, and prevention always deserves your constant attention. In case the risk of heart disease happens, AIA 100 ការពារ can cover financial for treatment.
The road to heart health
Everyone has direct control over many things that affect cardiac health, and it depends on willpower and a strong commitment to stick to long-term healthy choices. Some people find that the most important thing in developing a healthy lifestyle is persistence, while others only do so after being diagnosed with heart disease, such as high blood pressure or high cholesterol. Whatever your reasons for trying to protect your cardiac health, you need to know that the benefits of a healthy heart are worth the long-term effort, and in fact your entire body will be better for it. Good overall health also protects you from Type 2 Diabetes, asthma, joint pain and several other chronic diseases and conditions, and it can even lower your risk of cancer. Additionally, a healthy lifestyle, including eating healthy food and exercising regularly, has been shown to improve a person's mood, resulting in more energy and less stress.
If you're not sure where to start, try adding a healthy aspect to your life now. When you feel like you're gaining control of your lifestyle, try applying one more method, and then another. Soon, you'll feel empowered rather than overwhelmed.
Choosing a sensible and healthy diet is the first suggestion to protect your cardiac health. In this regard, balance is the key to a long-term healthy diet. Your diet should consist primarily of fruits, vegetables, whole grains, nuts, and lean protein. If you eat this way most of the time, you can indulge occasionally and choose foods that suit your appetite when you're happy or craving something in particular. It's important to allow yourself to eat something you crave now and then, so don't feel guilty about indulging your appetite as a reward for healthy eating, just in keep everything in moderation.
When you're choosing vegetables, keep one simple rule in mind: color. A plate of colorful red, orange, yellow, and dark green vegetables help ensure you're getting the vitamins and minerals you need. Eat as little or no processed foods as possible. Processed foods are boxed and packaged foods, especially those that are readily available (think of biscuits, potato chips, and even kids’ favorite fast food). Also, look for low-sodium (low-salt) foods. Swap soda drinks and energy drinks for plain water, which contain a lot of sugar. Drinking water in place of these high-sugar beverages can greatly improve your health.
Maintaining a reasonable weight is the second piece of advice for protecting your heart health. Being obese or overweight is unhealthy, and the more weight you gain, the higher your body mass index (BMI). BMI is an important measure of body fat based on height and weight. The higher the body mass index, the higher the risk of high blood pressure, high cholesterol and high blood sugar. Of course, obesity also puts the body at risk for breathing problems, gallbladder disease, liver disease and even cancer. Combining healthy food choices with an exercise program is the best way to lose weight. Even a small amount of weight loss can make a big difference to your health, and according to the American Heart Association (AHA), losing just 5 to 10 percent of your body weight can significantly reduce your risk of heart attack or stroke.
Exercise is the third recommendation for protecting heart health. You don't need a gym membership or expensive equipment to start exercising. The key is to get up and move, go for a walk, and take the stairs at work. Do some push-ups or sit-ups and dance with someone you like. The American Heart Association (AHA) recommends that adults get at least 2 hours and 30 minutes of moderate aerobic activity per week, while children should be active for at least an hour a day. Since 2016, the AHA has pointed out that aerobic exercise has a direct effect on the human heart. Simply put, the heart is a muscle, and exercise can also strengthen it. A strong heart pumps blood more efficiently, transporting oxygen and nutrients to the rest of the body. Exercise also reduces the risk of plaque buildup in the arteries, a waxy substance that blocks arteries and reduces blood flow to the heart. If plaque builds up too much, it can even block arteries, which is one of the major causes of heart attacks. So, we need to try to prevent this.
In addition, we also need to pay attention to smoking, drinking, and excessive stress. These are also big problems that lead to heart problems. This has been described in our past articles and we’ll discuss it further in upcoming articles, and we hope that readers can read them carefully and refer to them. Finally, I would like to remind you that you must have regular physical examinations. For heart health, every adult should know their blood pressure and cholesterol levels. Starting at age 18, you should have your blood pressure checked at least every 3 to 5 years. High blood pressure usually has no associated symptoms, and regular checkups are the best way to catch problems early. People 20 and older, smokers, or those who have a family history of heart disease should get regular cholesterol screenings. Women should start regular cholesterol checks at age 45 and men should start at age 35. If you are diagnosed with high blood pressure or high cholesterol, you should also be screened for diabetes right away. Prevention and good living habits are the most important ways to achieve heart health, and the most important thing is to stick to it. Wish you amazing health!
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The above articles are intended for informational purposes only. AIA accepts no responsibility for loss which may arise from reliance on information contained in the articles.
