Preventing Heart Disease: Part 2

Preventing Heart Disease: Part 1

There many ways to prevent heart disease. Eating healthy and exercise will help maintain a healthy weight. If you are overweight you are at an increased risk for diabetes, heart disease, high blood pressure, high cholesterol. One of the most popular ways to determine if you are at a healthy weight would be to look at your body mass index BMI. Your BMI looks at your height and weight to determine if your are in a healthy or unhealthy range. BMI numbers above 25 are associated with high blood pressure, strokes, heart attacks, cardiac arrest and  higher blood fats.

However, BMI are not perfect. BMI does not account for muscle gains, that are healthy. Muscle weighs more than ft. Some men and women, who have very muscular and fit body, can have also have high BMI without health risk.  Another measurement is to look at the wight circumference is a useful way to measure how much abdominal or belly fat you actually have. Men should be no larger than 40 inches (101 cm)  and women 35 inches (88.9 cm) to be under the obesity limit. Even losing small amount of weight 5-10% can do can help reduce blood pressure and lower your cholesterol levels.

The Importance of Sleep

If you want to keep a healthy heart, you should keep an healthy sleep routine. Not getting enough sleep can be harmful to your health. There are related risk from not getting enough sleep, such as lower metabolism, extra eating or erratic eating habits leading to obesity, high blood pressure, depression and diabetes. Adults on average need seven to nine hours of sleep every night. If you wake feeling energetic and refreshed then you are getting enough sleep. If you wake up tired, wanting to keep press the snooze on your alarm clock, you need more sleep each night. Sleep is a vital part of all of our lives, its important to leave time and schedule your time to relax and rest.

There are multiple benefits of sleep, including curbing inflammation that is linked to heart disease. Researcher found  that six or fewer hours a night can result in higher blood levels of inflammatory proteins than those with more than six hours of sleep. This research also indicated that heart attack risk was higher in people who got six or fewer hours of sleep.

If you feel like you are not getting enough sleep and feel tired throughout the entire day, you should consult with your doctor to be tested for sleep apnea. Treatments for sleep apnea can include losing weight and exercise.

In order to stay healthy you you must actively monitor your health.  High blood pressure and cholesterol levels can cause damage to your heart and blood vessels. But you will need to be tested first to know if you have these conditions. Routine screenings will hep you keep track of these conditions or the risk of developing these conditions. You should actively get screened for  blood pressure. Blood pressure screenings usually starts in childhood and should be checked at least every two years. If your are at risk for heart disease you may likely get screen more often than ever two years. You will want you blood pressure to be less than 120/80 millimeters of mercury.

It’s important to track your cholesterol levels as well. Your cholesterol levels should be measured every five years starting at 20 if you have risk factors for heart disease. If you are overweight you should look into monitoring your cholesterol levels now. Heather individuals can be screened for cholesterol at the age of 35 for men and 45 for women. Even children with a family history of heart problems may want to start being screened for cholesterol levels.

Diabetes screening is a risk factor in developing heart disease, you should be screen for diabetes. This includes having a fasting blood sugar test. If you have higher risk of diabetes due to family history, it makes since into look into these test. If you are normal weight you don;t have risk factors assoctaed with type 2 diabetes. The American Diabetes Association recommends starting screening at age 45, and then getting re-tested every three years.