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Learn Ways To Dodge Heart Diseases This World Heart Day

World Health Day - Intelligent Ageing

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While we sit around thinking that issues like terrorism and global warming might end the world, heart diseases have climbed up the ladder to become the No.1 killer of men and women, around the globe.

Even though diseases of the heart are not communicable, they are still more common among humans than most diseases. The simple reason behind this is because heart diseases have various risk factors that affect people in many ways. What you might think is a simple pain in the arm can also turn out to be a heart disease. Heart diseases are of various types too. There’s arrhythmia, heart valve disease, coronary artery disease, heart failure, cardiomyopathy and so many more.

However, you don’t have to get all worked up, for there are ways in which you can help you avoid the risks of heart disease.

What Must You Do To Prevent Heart Diseases?

Since there are a variety of risk factors for cardiovascular diseases, the prevention plan has to be diverse too. So, to guide you in this direction this World Heart Day, here are some significant things that you need to have in your prevention plan against heart diseases.

Lifestyle Changes

lifestyle changes - IA

Adequate Sleep – Not taking enough sleep not only keeps you tired and drowsy the following day, but in the long run makes you a candidate for stroke and chronic coronary diseases. People not getting enough sleep are also exposed to various health problems, many of which are risk factors for heart diseases, including high blood pressure, obesity, diabetes and also depression. Hence, if you often find yourself ditching 8 hours of sleep, for whatever reason, you need to work on it.

Exercise – Absence of activity in life tends to make a person obese. This means increased amounts of lipids, LDL cholesterol and triglycerides. This, if not checked in time, can lead to blockage of arteries in the walls of the heart, thus causing heart attack in the individual. This is why one has to involve at least some exercising in one’s routine. If you have a tight schedule, try to free up at least half an hour for some exercising. You don’t necessarily have to join a gym; you can take up light exercises at you home itself. Maintaining healthy weight should be your goal.

Limited to No Smoking or Use of Tobacco – Contrary to popular belief, smoking does more than causing breathing problems and lung cancer. Smoking has been known to harm various other organs in the body including mouth, eyes, blood vessels, bladder, bones, digestive and reproductive organs as well as the heart. The tobacco present in cigarettes harms blood cells, and damages the function and structure of heart and blood vessels. Other risk factors that smokers tend to develop include elevated heart rate and blood pressure, and low supply of oxygen to the heart. Patients run the risks of atherosclerosis and coronary heart diseases.

Manage Stress – Another factor that has been found common in many heart disease patients is stress. Stress leads to high blood pressure, irregular heartbeats and chest pain. When a person is stressed, their blood pressure spikes and the body releases stress hormones. Constant exposure to these is not good for the body, especially heart. Also, people take to unhealthy things such smoking or drinking or overeating when stressed which also increases the chances of heart diseases.

Dietary Changes


Eat Healthy Food – Much of the increased weight that one has is a result of eating unhealthy food. Fried or greasy food and artificially sweetened drinks harm your health more than you realize. So, your focus should be upon including as many healthy food items in your diet as you can. This would refer to green vegetables and fruits, whole grains, beans and nuts etc.

  • You can eat fish and meat if you like, but in modest portions.
  • Also make it a point not to consume too much salt or sugar.
  • Another thing that you need to focus upon here is building a diet plan. Don’t try to fit in all the food on the plate. Instead break them into smaller portions and consume these at regular intervals.

Eating healthy does not mean that you have to steer clear of food items that you like. It also helps to take advice from your doctor, in case you have a certain ailment that makes consuming these difficult.

Medical Awareness


Being aware about your health medically can go a long way in helping you avoid the risk of heart diseases. If you are already working towards keeping your heart healthy, you need to know if your plan is working. And the best way to confirm this is by visiting a doctor and getting checked for heart problems and associated issues. Among the tests that you could take are for –

  • Blood pressure
  • Cholesterol
  • Diabetes

A doctor could also tell you about the kind of diet you should have and the exercises you must do. People with a risk for heart disease can even get a prevention plan made by their doctor.

Suffering from a heart disease can have drastic effects on your health. It can make you weak and render you unfit for common everyday activities. A good prevention plan is your key to staying free from these deadly disorders. The same can also help people who are more at a risk of heart diseases, reverse the early symptoms.

So this World Heart Day, take a pledge to stay faithful to your heart so that it can stay faithful to you.

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