If you have heart disease or cardiovascular disease and are at the beginning stages of the ailment, then your doctor may talk to you about certain lifestyle changes that can help you remain healthy. And, these changes are often the first course of action before medications, treatments, and surgeries are suggested. Find out more about these changes and what you can do to keep your heart strong.
Lower Blood Pressure
If you have high blood pressure, which is described as a systolic blood pressure over 130 or/and a diastolic blood pressure over 80, then your heart is placed under a great deal of stress. And, this stress can eventually lead to further heart and cardiovascular weakness. You can prevent this by lowering your blood pressure.
There are some things that you can do to lower your blood pressure without medicine. You want to start by eating a DASH diet, which is a heart-healthy diet. This diet focuses on low sodium foods as well as whole fruits and vegetables, whole grains, low-fat meats, and low-fat dairy. Reductions of caffeine and alcohol are part of this plan too, and your doctor may suggest cutting coffee, beer, wine, and other alcoholic or caffeinated drinks out of your diet completely.
Keep in mind that diets that are too restrictive are not easy to follow, so start slow. Begin the eating plan by reducing sodium and adding more whole foods to the diet. And, make sure to think of a good "treat" for yourself that you can eat once every week or two to reward yourself after days of healthy eating.
Reduce Your Cholesterol
Cholesterol builds up in your arteries and veins and increases pressure on your entire cardiovascular system, much in the same way that high blood pressure does. And, you should work to reduce your cholesterol.
Exercise is one of the best ways you can lower your bad cholesterol through an increase in your good cholesterol. Good cholesterol production is stimulated through activity, and the lipoproteins are essential in combating bad cholesterol and transporting it to the liver for breakdown and elimination. Aerobic exercise that elevates the heart rate is best for this, and you should try to run, swim, or bike up to five times a week to experience the benefits.
In addition to exercise, make sure to stay away from bad fats. These are the saturated and trans fats that are abundant in meats and fried foods.
To get help with heart disease care, consult a doctor.