According to the World Health Organization, cardiovascular diseases account for the number one cause of death worldwide. In Singapore, sixteen people die from cardiovascular diseases every day. To reduce your chances of heart disease, cardiologists recommend changes in your lifestyle and diet. The following are eight tips to help you avoid the risks of heart disease.
1. Regular checkups
Regular checkups from your primary health care physician can help you avoid heart disease. While this isn’t the specialty of your primary health care physician, they still have the knowledge to help you with your concerns about your heart. Regular check-ups can help you determine the health of your heart, by undergoing several tests that can determine the health of your heart. Your physician may refer you to a cardiologist, who may then refer you to a heart surgeon should the need arise.
2. Avoid tobacco
There are many risks that go along with smoking. Tobacco can cause lung problems, cancers, and atherosclerosis. Tobacco residue can also cause fatty build-ups in the arteries, which would require a bypass operation by a heart surgeon. Smoking can also cause coronary heart disease, which leads to heart attacks.
Smoking doesn’t just affect you, but everyone in your environment as well. This can include friends, family, and strangers. You can ask your heart doctor or health care provider about strategies to help you kick the habit of smoking.
3. Check your blood pressure regularly
Checking your blood pressure is a type of heart screening that can help your cardiologist or health care provider determine the health of your heart. Your physician will check your blood pressure every time you undergo a check-up, but there are many ways for you to monitor your blood pressure yourself.
There are now several heart monitors available in the market that can be used by those who wish to monitor their blood pressure. Automatic digital heart monitors are easy to use and require no more than ten minutes to set up and use. There are also several heart monitors available on the market that can be worn on the wrist, which can monitor not only your blood pressure but your heart rate as well.
4. Exercise regularly
Regular exercise is one of the ways to avoid heart disease, as well as several other health problems. Physicians who are cardiologist in Singapore recommend exercising about twenty to thirty minutes at least thrice a week. There are several exercises that can keep your heart strong and healthy. Some of these exercises include brisk walking, running, cycling, and swimming. You may also discuss with your physician about other exercises that you can do, or ask for recommendations that can fit your needs.
5. Eat a healthy diet
One of the best lifestyle changes you can do for your heart is eating a healthy diet. Individuals that are at a risk of heart disease should also avoid excess salt and sugars. They should also avoid food rich in saturated and trans fats.
There are many healthier alternatives to fats. Some of them include plant-based sources, such as nuts and seeds. You should also include fish in your diet, at least twice a week. The fatty type of fish is high in omega-3 fatty acids, which helps keep your heart healthy.
Aside from avoiding trans and saturated fats, physicians also recommend that individuals who are at a risk of heart disease avoid alcohol. While there have been studies that show the benefits of alcohol, some which include a positive effect on cardiovascular diseases, doctors are still unsure about whether these benefits are caused by other factors. Nonetheless, heavy drinking should always be avoided, as it raises the risk for heart disease. Binge drinking causes irregular heartbeats, or arrhythmia, which can damage your heart.
6. Manage your diabetes
Diabetes can lead to further complications such as heart disease. Diabetes can cause high blood sugar, which damages blood vessels and nerves. Those with a history of diabetes in their family are at a heightened risk of heart disease and should be more aware of how their lifestyle choices affect their heart. If you have diabetes, you may be asked to undergo a heart screening to determine the effect of diabetes on your heart. Your physician may also give you tips on how to manage your diabetes, such as eating a healthy diet and maintaining an active lifestyle.
7. Manage stress
Stress can negatively affect all areas of your health, and heart doctors suspect that it can affect factors that lead to heart disease. Stress can lead people to engage in behaviors that are bad for the heart, like smoking or eating an unhealthy diet. There are now several studies being performed to determine how stress management can be good for the heart. Managing your stress, however, is always good for every aspect of your health and wellbeing.
8. Have good sleep habits
Good sleep habits can also help you avoid heart disease, as well as give you other benefits, like lowering stress levels and increasing productivity. Those who regularly lack sleep at a risk of high blood pressure, obesity, and diabetes. You can begin by researching how to create better sleep habits. You can also ask your sleep physician for medication that can help you with any sleep disorders that you may have, such as insomnia, hypersomnia, or sleep apnea.
If you feel like you are experiencing symptoms of heart disease, you should ask your primary health care physician to find the best cardiologist in Singapore for you.
*This list is compiled in no particular order.*