Heart disease is a leading cause of death in the United States and a major cause of disability, but it is not inevitable. Although you can’t change risk factors such as age, family history, sex, and ethnicity, there are many that you can control. Fortunately, your specialist at Upper East Side Cardiology specializes in preventive cardiology Upper East Side and can identify your risk factors for developing cardiovascular disease and create a plan to help you prevent heart problems. Below are some of the things that your doctor may recommend.
Keep to a healthy weight
Being overweight, especially around the midsection of your body, can lead to conditions that elevate your risk of heart disease. These health problems include high blood pressure, type 2 diabetes, and high cholesterol. Your healthcare provider can help you determine if you are at your ideal weight by calculating your body mass index (BMI). You are considered overweight if you have a BMI of 25 or higher; it is generally associated with an increased risk of high cholesterol, hypertension, heart disease, and stroke.
Give up smoking or using tobacco products
If you smoke or use smokeless tobacco, quitting is one of the best things you can do to improve your heart health. The chemicals in tobacco can do in number to your heart and blood vessels. For example, the nicotine in cigarette smoke narrows blood vessels, reducing the oxygen supply in your body. As a result, the blood pressure and heart rate increase because the heart has to work extra hard t ensure adequate oxygen supply to the body and brain.
There is hope, though; your risk of heart disease starts dropping as quickly as a day of not smoking. Your risk of heart disease drops to about half that of a smoker after a year of quitting. That means no matter the frequency and duration of your smoking, you can reap the rewards as soon as you stop.
Become more physically active
Combining a healthy diet with regular exercise is one of the best ways to lose extra pounds and maintain a healthy weight. Being at a healthy weight reduces your chances of developing conditions that may strain your heart; these include high cholesterol, high blood pressure, and type 2 diabetes. But with regular exercise, your blood and circulatory system become more efficient, your cholesterol level reduces, and your blood pressure remains healthy. Regular exercise also minimizes your risk of heart attack since, like any other muscle, your heart benefits from exercise. A strong heart uses less effort to pump more blood around your body.
You should aim for at least 2 hours and 30 minutes a week of aerobic exercises such as walking, dancing, and swimming. For a vigorous activity like running, aim for 75 minutes a week. Also, remember to have two or more strength training sessions a week. If you can’t meet those guidelines, fret not. Even shorter bouts of activity such as gardening, housekeeping, and taking the stairs offer heart benefits.
Schedule an appointment with your Upper East Side Cardiology provider to learn how to benefit from preventive cardiology.