Cardiovascular disease is the leading cause of death of people in the U.S.A. This is due to a large extent to our modern lifestyles where poor nutritional habits, lack of regular physical activity, being overweight, and too much stress have become commonplace. People realize the importance of taking actions to prevent having cardiovascular disease and enjoy living a healthy life.
Together with lifestyles changes for a healthy heart, chiropractic care can significantly prevent heart diseases. It is a natural, more effective and a safer treatment method than the prescription medications and heart surgery we have previously known as being the only treatment options that work for cardiovascular diseases.
Cardiologists, chiropractors, and other health care professionals offer the following practical but effective advice to reduce the risk of cardiovascular disease:
Be conscious of the numbers vital to your cardiovascular health. Certain tests will give you an insight into your personal risk for heart aliments. Monitor your blood pressure and note when it is out of your normal healthy range. Also be wary if your cholesterol levels, blood sugars through hemoglobin A1c test and inflammatory markers are beyond the acceptable levels. Discuss with your doctor the actions you should take should you find any of these numbers exceeding the safe threshold limits.
Watch what you eat. Many researches point to the many health benefits of a nutritious, well balanced diet. Particularly, having a diet high in vegetables and fruits, legumes, nuts, whole grains and olive oil, has been shown to lower the risk of heart disease by 30 percent. On the other hand, diets with high saturated fats and simple sugar can increase the incidence of heart disease by 30 percent. So, the choice between these two groups of diet with opposing consequences in your heart health is yours to make.
Keep your arteries healthy. Other foods you can indulge in to make you, particularly your arteries healthy are dark chocolate, berries, red wine and tea. They help in dilating your arteries, decreasing the blood pressure, preventing clotting and lowering cholesterol.
Exercise. Two and a half hours of exercise that can stimulate your cardiovascular system in a week is recommended by cardiologists. This number of hours of exercise should be broken down into several daily sessions, minimum of four days in a week, preferably. The risk of having heart disease, diabetes, stroke, obesity and many other health conditions are minimized with regular exercise.
Manage your stress. While you cannot totally avoid nor prevent stressful situations in your life, managing your stress is very helpful in decreasing the risk for heart disease. Stress summons the hormones in your body associated with the fight-or flight syndrome, which causes your heart rate and blood pressure to shoot up. It also increases the stress hormones, such as cortisol, which can cause inflammation. All these developments when you are stressed, lead to heart disease.
Always have a positive outlook. Positive emotions like being cheerful and optimistic are some of the ways by which you can drive stress away from your life and lower your risk of heart disease. They boost the immune system and lower blood pressure.
Watch out for signs of heart disease. Seek professional help when you are concerned that you may have symptoms of heart disease like shortness of breath, jaw pain, back pain, nausea, vomiting, fatigue, or sleep disturbances. It is always better to be safe than sorry.
Get information on your family’s medical history. Although 80 to 90 percent of the factors that contribute to heart disease is lifestyle choices, it is helpful to know whether you mother and father had heart conditions especially when they were younger. You will have a better chance of changing your own lifestyle when necessary, the earlier you know these facts.
Be proactive. Submit yourself to screening tests if you have multiple risk factors for heart disease. Know your real risk of heart disease through these tests. You can initiate an immediate aggressive prevention or medication program once you determine that your risk is high.
Consider your pregnancy history if you are a woman. You are at a higher risk of heart disease if you had elevated blood pressure or high sugar level during your pregnancy.
Knowing what causes heart disease and taking the necessary actions to prevent it will empower yourself to determine the level of heart health and quality of life you want for your future.