7 Steps To A Healthier Heart

1. Avoid Smoking

If you are already living a smoke-free life, you’re ahead of the game. Well done! On the other hand, if you are a smoker, you’re putting your heart in danger. Most people associate the lungs with complications from smoking, but the reality is smoking can cause devastating damage to your heart as well. In fact, as the National Heart, Lung, and Blood Institute explains, “Smoking harms nearly every organ in the body, including the heart, blood vessels, lungs, eyes, mouth, reproductive organs, bones, bladder, and digestive organs.”

Risk factors from smoking include heart disease, chest pains, heart attack, arrhythmias, high blood pressure, damaged heart tissue, and heart failure. To make matters worse, you don’t even have to be the one smoking to be adversely affected. Secondhand smoke can significantly raise the risk of these and other heart-related issues for children and teens, and especially for children with pre-existing conditions such as respiratory distress syndrome (most common in newborns) or asthma.

2. Move Your Body

Physically active people enjoy healthier hearts more than inactive people do. Not only does it help you control your cholesterol and blood sugar, aerobic exercise improves your circulation. The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of aerobic activity and two days of strength training each week for adults. 

3. Improve Your Diet

What you eat and drink can have a direct impact on your heart health. A diet rich in fruits and vegetables, lean meats, whole grains, and healthy fats can reduce your risk of a number of heart issues. 

When it comes to diet you should also moderate your alcohol and caffeine intake. As Harvard Medical School says, “High doses of caffeine can temporarily raise your heart rate and blood pressure, which may pose dangers for some people with heart disease.” 

4. Get to a Healthy Weight

Starting today you can begin moving your body more, and improve your diet. Continuing to do so will eventually get your body to a healthy weight which can reduce your risk of heart disease. 

5. Maintain Healthy Cholesterol, Blood Pressure, and Blood Sugar 

When your levels are not managed properly, your body is at higher risk for heart disease, stroke, heart attack, and a whole host of other health issues. Your blood pressure should be less than 120/80 mm Hg to be considered normal according to the AHA. The first number is your systolic blood pressure and “it indicates how much pressure your blood is exerting against your artery walls when the heart beats.” The second number is your diastolic blood pressure, and it “indicates how much pressure your blood is exerting against your artery walls while the heart is resting between beats.”

The CDC says that your target blood sugar levels should be 80 to 130 mg/dl before a meal, and less than 180 mg/dl two hours after the start of the meal. Finally, your total cholesterol should be less than 170mg/dL to be at a healthy level according to the National Library of Medicine.

6. Lower Your Stress Levels

 “stress can increase your risk for heart disease.” They went onto explain that “Your body’s response to stress is supposed to protect you. But, if it’s constant, it can harm you.” 

When you are overly stressed, the hormone cortisol continues to be released. As the levels of cortisol increase, it can increase the common risk factors for heart disease such as increased blood pressure, blood sugar, and cholesterol levels. 

Exercise is considered one of the best ways to lower stress levels. However, meditation, journaling, and getting enough rest are also helpful ways to diminish stress. 

7. Practice Good Hygiene 

While this step may seem out of place in an article about heart health, the reality is that when we don’t wash our hands and keep our bodies clean, we risk contracting infections such as the flu or pneumonia which can be very hard on your heart. Believe it or not, brushing and flossing can also have an impact on your heart health. According to the AHA, poor oral hygiene has been linked to higher risks for cardiovascular disease and heart valve infections as well. Bottom line – brush your teeth and wash your hands to increase your chances of keeping your heart healthy.

International Conference on Cardiology and Cardiovascular Medicine

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                   Eat a Heart Healthy Diet

1. Eat a variety of fruits and vegetables

Fruits and vegetables are a great source of vitamins, minerals, and fiber. They also contain antioxidants that help reduce the buildup up of plaque in your arteries from cholesterol. When choosing fruits and vegetables, make sure to buy fresh, frozen, or canned with no salt added, and canned fruit packed in juice or water instead of syrup or sugar. Including a of variety of fruits and vegetables, especially dark leafy greens and red, orange, and yellow fruits and vegetables, is a good way to get more nutrients. Keeping fruit and veggies cut and washed in your fridge can make it easier to choose to eat them.

2. Choose whole grains

Whole grains are a good source of fiber and other nutrients that help regulate blood pressure and keep your heart healthy. Choose products labeled “whole grain” instead of products made from white flour, aka refined grains, in order to get the health benefits from whole grains. Some examples of delicious and inexpensive whole grains are oatmeal, popcorn, and brown rice.

3. Choose heart healthy fats

Generally, unsaturated fats are considered to be more heart healthy than saturated fats. Saturated fats are those that tend to be solid at room temperature; think fat that you trim off of meat, fats found in dairy products, butter, and tropical oils like coconut or palm oil. Limiting saturated fat in your diet is important in managing cholesterol levels which will lower your risk of coronary artery disease. Replace saturated fats with unsaturated fats, which tend to be liquid at room temperature; think olive oil, avocado oil, and canola oil. You can limit saturated fat by choosing lean meats, meat alternatives like beans or soy-based products, non-fat and low-fat dairy products, and polyunsaturated or monounsaturated fats in things like olive oil instead of products high in saturated fat like butter. Nuts and seeds are also sources of nutritious, heart healthy fats.

4. Reduce the amount of sodium (salt) you consume

Limiting the amount of salt in your diet is important to overall health. The Dietary Guidelines for Americans recommend limiting sodium intake to no more than 2,300 milligrams per day. This can help lower blood pressure which lessens your risk of heart disease. Some ways to reduce sodium intake include buying fresh, frozen, or canned veggies with no salt added, choosing packaged foods labeled with “low sodium” or “no salt added,” reading food labels and choosing the option with the lowest amount of sodium, and choosing prepared meals with 600 mg of sodium or less per meal.

5. Limit added sugar

Added sugar contributes added calories, but without essential nutrients like potassium, calcium, or vitamin D. The American Heart Association recommends no more than 6% of total calories coming from added sugars. This is around 25 grams a day for women and 36 grams for men. Naturally occurring sugars, like those found in fruits or dairy products, shouldn’t be counted towards this daily total.

6. Stay hydrated with water

Water is critical to heart health because by keeping your body hydrated it helps your heart more easily pump blood throughout the body. Choosing to drink water over other drinks is also a good way to reduce added sugar intake.

7. Get regular daily physical activity

Getting regular physical activity can help lower blood pressure, reduce stress, improve sleep, and reduce your risk of heart attack. Check out the American Heart Association’s recommendations on physical activity for more information.

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left atrial appendage closure procedures

The physician makes a small hole through the wall between the two upper chambers of the heart so that the catheter reaches the left atrium. The physician then pushes the device through the delivery catheter into the left atrial appendage, where it opens up like an umbrella and is permanently implanted.

Blood clots around the device. Fluid buildup in the membrane surrounding the heart (pericardial effusion) Strokes.

The lower left heart chamber is called the left ventricle. The left ventricle is the heart's main pumping chamber. During left ventricular hypertrophy, the thickened heart wall can become stiff. Blood pressure in the heart increases. The changes make it harder for the heart to effectively pump blood.

International Conference on Cardiology and Cardiovascular Medicine

Website: https://cardiology-conferences.pencis.com/

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#cardiology

#Cardiovascular

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#Pacemaker

#arterial

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#heartsurgery

                       prevent cardiovascular diseases

 

 Cardiovascular diseases are conditions that affect the function of the heart and blood vessels. Different types of heart diseases include heart attack, heart failure, heart infection, heart valve disease, etc. The cause of heart disease depends on its specific type. But, the risk factors associated with different types of cardiovascular diseases are common. Some of the risk factors cannot be controlled whereas some of them can be controlled. Learning about them can help to prevent cardiovascular diseases.

 prevent cardiovascular diseases

• Age
• Race
• Family history

Examples of the risk factors that we can control to prevent cardiovascular diseases

• High blood sugar
• High levels of cholesterol
• Being overweight or obesity
• Unhealthy diet
• Physical inactivity
• Smoking
• Alcohol Consumption
• Stress

Prevent Cardiovascular Diseases

Get regular health screenings to control high blood sugar, blood pressure, and cholesterol so that the risk of getting heart diseases can be reduced.

Get enough quality sleep:

Adults should get 7 to 9 hours of sleep per night to avoid getting high blood pressure, obesity, diabetes, and depression.

Reduce stress:

Some people under stress have a habit of overeating, heavy drinking, and smoking which increases blood pressure and the risk of a heart attack.

Stop smoking:

Smoking increases blood pressure and the risk for heart attack and stroke. Hence, avoid smoking.

Limit the consumption of alcohol:

Drinking alcohol raises blood pressure and adds extra calories to the body. This causes weight gain and increases the risk of heart disease.

Maintain a healthy weight:

Excess weight or obesity can increase blood sugar, blood pressure, high cholesterol. We should maintain our weight to lower these risks.

Regular exercise:

A systematic workout helps to maintain a healthy weight and reduces the chance of getting high cholesterol, blood sugar, and blood pressure.

Eat a healthy diet:

Include vegetables, fruits, beans, fish, fat-free dairy foods, whole grains, and healthy fats in your diet to prevent cardiovascular diseases.

International Research Awards on Cardiology and Cardiovascular Medicine
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#Electrocardiography
#Cardiology
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#cardiac
#Atrioventricular