It may not be on the top of your to-do list, but caring for your heart should be top priority when it comes to taking charge of your health.
You never know when a heart attack may come, or when your physician might diagnose you with diabetes, but there are preventative measures to reduce your risk for heart disease. Here are three ways how you can reduce your risks.
Control your blood pressure
High blood pressure is the major risk factor for heart disease and stroke. When your blood pressure is high, the blood running through your arteries is flowing with too much force, and causes strain on your cardiovascular system. When your body works to repair arterial wall injury, the scar tissue traps plaque and white blood cells which can turn into blood clots, blockages, and create weakened arteries.
A few ways to manage your blood pressure include:
- Eating a heart-healthy diet
- Reducing sodium and sugar intake
- Getting regular exercise
- Limiting alcohol use and avoiding tobacco smoke
Keep your cholesterol levels under control
When you have too much “bad cholesterol” (LDL), it combines with white blood cells and forms plaque around your arteries. These blockages can lead to heart disease and stroke, but when you control your cholesterol, you are allowing your arteries to remain clear of blockages.
You can lower your cholesterol by changing your diet for:
- Whole-grain and multi-grain products
- Fatty fishes such as salmon
- Antioxidants such as fruits and vegetables
- Omega-3 fatty acids such as avocados, flax seeds, olive oil, and canola oil
- Plant sterols such walnuts and almonds
If you have too much fat around your midsection, you are at a much higher risk for heart health conditions such as high blood pressure, high cholesterol, and diabetes. If you are overweight, you can reduce your risks for heart disease by losing weight.
Some ways you can work toward losing weight include:
- Including at least 30 minutes of physical activity in your daily routine
- Opting for water instead of sugary drinks
- Eating a high-protein diet along with fruits and vegetables
- Cutting back on sugars and starches
Endocrinology at Synergy Immediate Care
At Synergy Endocrinology Center, our dual-board certified physician, Dr. Pallavi Heda, specializes in endocrinology, diabetes, and metabolism.
We specialize in the evaluation, treatment, and management of common heart diseases such as:
- Cholesterol Disorders
- High Blood Pressure