Ways to lower heart disease risk after 40

Do not smoke or use tobacco

Stopping smoking or using smokeless tobacco is one of the healthiest things you can do for your heart. Even if you don't smoke, you should avoid secondhand smoke.

Tobacco contains chemicals that can harm your heart and blood vessels. Cigarette smoking depletes the oxygen in your blood, raising your blood pressure and pulse rate as your heart has to work harder to give enough oxygen to your body and brain.

But there is some good news. Your risk of heart disease begins to decrease as soon as you stop smoking. After a year of not smoking, your risk of heart disease is around half that of a smoker. You'll start reaping benefits as soon as you quit smoking, no matter how long or how much you smoked. For heart screening, contact BEWELL hospital and schedule your appointment.

Lower your cholesterol levels

If you have any of the following conditions, you are more prone to developing heart disease:

  • A total cholesterol level of more than 200
  • HDL ("good") cholesterol level of less than 40
  • LDL ("bad") cholesterol level of more than 160
  • Triglycerides in excess of 150
  • Cholesterol isn't the only factor to consider. Your doctor will look at the big picture, taking into account all of your potential risks. Eat a high-fiber, low-cholesterol, saturated-fat, and refined-sugar diet to help decrease cholesterol levels.

    Maintain a healthy blood pressure level

    Hypertension, or high blood pressure, affects more than 50 million individuals in the United States, making it the most frequent risk factor for heart disease. Exercise, a healthy diet, and avoiding salt all help. Some people may also require medication to control their blood pressure. Also, if you snore or feel excessively tired during the day, getting tested for sleep apnea may be necessary. If you have it, addressing it will also help you control your blood pressure.

    Get physically active

    People who do not exercise are more likely to develop and die from heart disease than those who do. Before beginning a new exercise regimen, consult with your doctor, especially if you are not already active. They can advise you on what you can do.

    Maintain a heart-healthy diet

    Consume low-fat and low-cholesterol foods. Almost everyone should consume more fruits and vegetables, whole grains, beans, nuts, legumes, and other plant-based foods. The fibre is good for your cholesterol, and you'll obtain your vitamins naturally, through meals.

    You can still consume fish (particularly salmon or tuna, which are high in omega-3 fatty acids), chicken, and meat, but keep the portions small. Limit your intake of salt and sugar as well. Most people have an excess of both.

    Achieve a healthy weight

    Losing excess weight is beneficial for your heart. It can also help you control diabetes and lower your blood pressure.

    Keep diabetes under control

    Diabetes increases the likelihood of developing heart disease. Many diabetics are unaware of their condition. Get checked out and treated.

    Control your stress and anger

    Everyone experiences stress, and it is natural to become irritated from time to time. It's an issue when tension and anger flare-up, especially if it happens frequently. Managing your stress and dealing with your anger in healthy ways puts you in control.

    Get plenty of rest and sleep

    A lack of sleep can do more than just make you drowsy; it can also be harmful to your health. Obesity, high blood pressure, heart attack, diabetes, and depression are all increased in people who do not get enough sleep.

    The majority of adults require at least seven hours of sleep per night. Make getting enough sleep a priority in your life. Set a sleep schedule for yourself and stick to it by going to bed and waking up at the same time every day. To make it easier to sleep, keep your bedroom dark and quiet.

    If you believe you've been getting enough sleep but are still exhausted during the day, consult your doctor to see if you should be tested for obstructive sleep apnea, a condition that can increase your risk of heart disease. Loud snoring, stopping breathing for brief periods during sleep, and waking up gasping for air are all symptoms of obstructive sleep apnea. Obstructive sleep apnea treatments may involve losing weight if you are overweight or using a continuous positive airway pressure (CPAP) device to keep your airway open while you sleep.

    Schedule frequent health screenings

    High blood pressure and cholesterol levels might harm your heart and blood vessels. However, you won't know if you have these problems unless you are tested for them. Regular screening can inform you of your numbers and whether or not you need to take action.

    The level of blood pressure. Blood pressure tests are typically initiated in childhood. Beginning at the age of 18, your blood pressure should be checked at least once every two years to screen for high blood pressure, which is a risk factor for heart disease and stroke.

    If you're between the ages of 18 and 39 and have high blood pressure risk factors, you'll most likely get examined once a year. People over the age of 40 are also given a blood pressure reading once a year.

    Cholesterol levels are high. Adults should get their cholesterol levels checked at least every four to six years. Cholesterol screening is typically initiated at the age of 20, while earlier testing may be advised if you have additional risk factors, such as a family history of early-onset heart disease.

    Diabetic type 2 screening Diabetes is a risk factor for cardiovascular disease. If you have diabetes risk factors, such as being overweight or having a family history of diabetes, your doctor may advise you to get screened early. If your weight is normal and you don't have any other risk factors for type 2 diabetes, screening should begin at the age of 45, with retesting every three years.

    If you have a problem like high cholesterol, high blood pressure, or diabetes, your doctor may prescribe drugs and advise you to make lifestyle changes. Take your drugs as prescribed by your doctor and maintain a healthy lifestyle.

    For heart screening, contact BEWELL hospital and schedule your appointment.