Preventing or reducing the risk of heart disease can be done by yourself as a result of changing your lifestyle to be better according to the following practices.
Cholesterol level measurement
People aged 20 and over should start getting their cholesterol checked. After that, they should get it checked every 5 years. If someone in your family has high cholesterol, you may need to start getting it checked sooner because of your genetic risk.
Normal cholesterol levels should be less than 130 mg/dL, but those at risk for heart disease should have levels no higher than 100 mg/dL. Or if you have ever had symptoms of heart disease or diabetes, your cholesterol should be controlled to be less than 70 mg/dL.
Control blood pressure levels
Blood pressure should be checked regularly at least every 1–2 years, or in those with higher than normal blood pressure or who have previously had heart disease, the doctor may recommend checking more often. Normal blood pressure should be 120/80 mmHg.
Controlling symptoms of diabetes
Diabetic patients should control their blood sugar levels to prevent them from being too high. This will help reduce the risk of heart disease.
Quit smoking
Because smoking is a major risk factor for heart disease, especially arterial disease.
Exercise regularly
Exercise helps control weight and diabetes, as well as lower cholesterol and high blood pressure, which are all risk factors for heart disease. Aim to exercise for at least 30 minutes a day, 4–5 days a week.
Eat healthy foods
Vegetables, fruits and whole grains are all heart-healthy foods and are low in saturated fat, cholesterol, sodium and added sugars, which can help control weight, blood pressure and cholesterol levels.
Weight control
The more overweight you are, the higher your risk of heart disease. To prevent heart disease, you should have a body mass index (BMI) of no more than 25 and a waist size of no more than 80 centimeters for women and no more than 90 centimeters for men.
Keep clean
Stay away from infected people, get vaccinated against influenza, wash your hands frequently, and always keep your body and environment clean.
Know how to cope with depression
Depression can also increase the risk of heart disease. Patients should talk to their doctor if they have symptoms of depression, such as feeling hopeless or losing interest in life, to reduce the chances of complications such as heart disease and other diseases.
Know how to manage stress
Try to relax and minimize stress . You can try stress-reducing exercises such as muscle relaxation, deep breathing, and meditation.
