Cardiovascular disease not only breaks their hearts, but also stops them.
The highest killer in the country claimed one in five North -Americans in 2022, but experts say that some smart movements could keep your name out of this list.
“The adults of their twenty, 30 and 40 years seeking a cardiovascular health map are encouraged to look at the essential of the American Heart Association’s Essential 8,” the Post told Dr. Matthew Tomey, cardiologist at Mount Sinai Fuster Hospital.
But regardless of your age, the path to a stronger heart is still open.
“Today is the day you can go out on the way,” Tomey said. “Even if you have a genetic predisposition to the cardiovascular disease working in your family, your options still care!”
These are the eight essential steps to keep your ticket in a higher way so you can live a longer and healthier life.
#1: Improve your diet
“The more plants, the better,” said Dr. Sanjai Sinha, an internist at the Hudson Yards, in The Post. “Mediterranean diet is the most effective diet with the best data.”
This diet, in the form of eating habits from 21 countries that border the Mediterranean Sea, focuses on whole grains full of nutrients, fresh produce, legumes, nuts, lean proteins such as chicken and fish and a large amount of antioxidant rich olive oil.
The Science It Up UP: An analysis of 2023 from the University of Sydney found that women who followed the Mediterranean diet reduced their risk of cardiac diseases and early death by almost 25%.
Other research suggests that it reduces key risk factors for heart disease, such as high cholesterol and high blood pressure.
#2: do -te move
“Exercise data to reduce inflammation, metabolic and cardiovascular risk, cancer and dementia are strong,” said Sinha.
In fact, research suggests that a sedentary lifestyle increases the risk of heart disease and a stroke stroke equalized with cigarette smoking.
Despite this, government data show that only 28% of North -Americans encounter the CDC’s physical activity directions.
The agency recommends that US adults have at least 150 minutes of moderate aerobic exercise a week, as well as two days of muscle reinforcement activities.
“Even if you can’t exercise, the movement regularly, including at least 5 minutes from each 30 sitting in front of a screen, is crucial,” Sinha said.
#3: Leave tobacco
Tobacco consumption is in a trend, but from 2022, about 29 million north -Americans still smoked cigarettes.
The CDC estimates that smoking is to blame for 1 in 4 deaths disease, which is 140,000 lives lost each year by heart -related diseases directly linked to cigarettes.
Studies show that smoking blood vessels promotes a dangerous plate accumulation in the arteries, reduces oxygen flow to vital organs, and drives blood pressure, heart rate, and clots risk.
And it is not just at risk smokers: exposure to second -hand smoke also increases the odds of significant health problems such as heart attack and stroke.
#4: Sleep enough
Most adults need between 7 and 9 hours closing one night to stay sharp and protect their health.
But about a third of the adults, and an impressive three -quarters of high school students, do not sleep enough, according to the CDC. This can give your heart a great beating.
Too little sleep can trigger a struggle or flight response to the body, increasing heart rate and blood pressure. It also feeds inflammation and hormones, both of which can increase the risk of cardiovascular disease.
“Look at a doctor if you have trouble asleep -you or stay asleep,” Sinha told The Post. It could be a sign that you have a sleep disorder, which can also adversely affect the health of the heart.
#5: Manage your weight
According to the CDC, more than 2 out of 5 north adults -Americans live with obesity, along with 1 in 5 children and adolescents.
And it’s not just a cosmetic concern. Excess weight puts a significant tension in the heart, which can lead to high blood pressure, a plate accumulation, irregular heartbeat and other problems that can damage both muscle and blood vessels.
“You will gain weight and you will gain more fat than muscle, if you do not focus on eating well and exercise while you are forty and older,” said Sinha.
But too little weight is not great for the heart.
The American Heart Association (AHA) considers that a healthy BMI is less than 25 years old and anything under 18.5 is less than weight.
#6, 7 and 8: Control cholesterol levels, blood pressure and blood sugar
High cholesterol, blood pressure and blood sugar are silent murderers, and all three are the main engines of heart disease.
Leaved unmatched, they can damage the arteries that supply blood to the heart and brain, weaken the cardiac muscle and cause fatal consequences.
“The key to these last 3 is that you have to get to your primary care doctor regularly to know what these numbers are,” Sinha said. And no, that does not mean urgent attention.
Unlike the first five lifestyle changes in the AHA’s “Life’s 8”, Sinha said that these three risk factors can often be quickly addressed with medicines while working on long -term solutions.
“These three factors, when they are out of control, will lead to a reduced life due to an increase in the risk of diabetes, heart attacks and stroke,” he said.
“They will also play a role in increasing cancer risk,” Sinha added.
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