Everybody wanted to have a healthy heart. However, cardiac arrest affects 1 out of 3 adults in the United States. The good news is that some simple, everyday habits can make a big difference to live a healthy lifestyle. Listed below are 17 worst habits for your heart, and how to avoid them.
Watching Television
Sitting for hours increases your risk of heart attack and stroke, even if you exercise frequently. "Lop-sided exercise doesn't compensate for the time you take a seat," says Harmony R. Reynolds, MD, an associate director of the Cardiovascular Clinical Research Center at NYU Langone Medical Center, in New York City.
Why? The lack of motion may affect blood levels of fats and sugars. Walking around every so often and, if you're at work, you can stand while talking on the phone.
Leaving Hostility And Depression Unchecked
Do you sense stressed, unfriendly, or depressed? It can take a levy on your heart. "Those likely to adopt stress are in greater danger; study has shown a benefit of laughter and social care," Dr. Reynolds says. "
Ignoring The Snoring
More than annoying and irritable sound, snoring can be a sign of somewhat more serious: obstructive sleep apnea. A disorder, marked by breathing that is suspended while sleeping, can cause blood pressure to rise steeply.
If you snore and most of the time you wake up feeling tired, talk with your doctor; there are easy ways to detect apnea, says Robert Ostfeld, MD, an associate professor of clinical medicine at Montefiore Medical Center, in New York City.
Not Flossing
While the exact purpose is unknown, there is a strong relation between gum disease and heart problem, Dr. Ostfeld says. "Inflammation endorses all aspects of atherosclerosis," Dr. Ostfeld says. Giving medical care on gum disease can improve blood channel function.
Withdrawing From The World
It's no secret nowadays, that as a human being can seem annoying, frustrating, and just plain problematic to get along with.
However, it makes sense to reinforce your connections to the ones you like. People with stronger ties to family, friends, and society in overall tend to live longer, lives healthier. Everyone needs time alone too, but you should still stretch out to others and keep in touch every time you can.
You're Either All Or Nothing
"I see folks in their 40s and 50s are into exercising with enthusiasm, but hurt themselves, and then stop exercising afterward," says Judith S. Hochman, MD, the director of the Cardiovascular Clinical Research Center at NYU's Langone Medical Center. "It's more vital to have a regular exercise obligation,"
Drinking (too much) Alcohol
Excess alcohol is related to a greater risk of high blood pressure, high levels of fats, and heart failure. Furthermore, the extra calories can lead to weight gain, in which it is also a threat to heart health. (One drink equivalent to 12-ounce beer or 4-ounce glass of wine)
Over-Eating
Dr. Reynolds and Dr. Hochman also suggest cutting serving sizes for high-calorie carbohydrates and watching out for foods labeled "low-fat," which are in high calories.
Assuming You're Not At Risk
Cardiovascular disease - "Do not pretend you're not at risk," says Dr. Ostfeld. High blood pressure and cholesterol, diabetes, overweight, and smoking are all risk factors to be checked frequently.
Eating Red Meat
Can't slice the beef steak? Choose a lean cut of red meat then limit it. "People have to distinguish that if you want a steak rarely in a month, it's OK," Dr. Hochman says. "It's what your intake three times a day that's the question. Eat a balanced diet."
Being A Health Procrastinator
One thought: The lifetime risk of growing hypertension or high blood pressure, and for adults in their mid-50s is about 90%, even with those who not once had a problem before. "The point of view is, not because you don't have it at 24 doesn't mean you won't have it at 54," Dr. Ostfeld says.
Smoking Or Living With A Smoker
"Smoking is a total calamity for your heart," says Dr. Ostfeld. Smoking promotes blood clots, which can aid blocking blood course to the heart, and lends to plaque stockpile in the arteries.
Stopping Or Skipping Medicine
Taking medications is a pain. Everyone knows that. Since it can have side effects. And it's easy to forget your meds, most specially if you feel fine. "High blood pressure have another name (the silent killer) because you don't feel it," Dr. Ostfeld says. "Saying you feel fine is not enough reasoning for stopping these pills."
Avoiding Fruits And Vegetables
"Have a heart-healthy plant-based diet," Dr. Ostfeld says. Research shows that people who often eat five servings and more of fruits and vegetables a day had about 20% lowering the risk of heart attack and stroke than people who ate less than three servings a day.
Ignoring Physical Symptoms
Doctors say "time is strength," meaning the quicker you get a remedy for possible trouble, the less likely you are to have lasting damage to your heart muscle. "It's better for it to be much upheaval about nothing than sitting on a heart attack for six hours," which is common, Dr. Ostfeld says.
Love Salty Snacks
"Avoid junk food, read the labels for sodium contents, and stick to the outer helpings of the supermarket, which is where the fruits, vegetables, and (unsalted) nuts are displated," Dr. Ostfeld says. Most of us should keep sodium consumption below 2,300 milligrams a day. If you have high blood pressure or at 50's, cut back to 1,500 milligrams.
Eating Empty Calories
Studies show that a diet full of empty calories upsurges the risk of obesity and diabetes. Look for foods condensed in nutrients, such as vegetables, fruits, whole grains, seafood, eggs, beans and peas, and unsalted nuts and seeds. Lean meats and poultry, with fat-free, and low-fat milk, are good picks as well.
