Health

Heart Disease: 6 Easy Ways to Reduce Your Risk

Heart disease is one of Australia’s biggest murderers, but many of us do little to keep our hearts healthy. Dr. Ginny Mansburg shares her advice.

Heart disease is the leading cause of death in Australia, with men over the age of 40 at particular risk.

More than 5,400 people died of ischemic heart disease in January-May this year alone, according to the Australian Bureau of Statistics.

However, a new study from Australian Eggs on this World Egg Day reveals that nearly two in five (39 percent) men over the age of 40 are not interested in heart health.

Dr. Ginny Mansburg states that men are automatically at higher risk of developing heart disease than women and need to be aware of prophylactic changes in their lives.

She says that both men and women can easily adopt routines to manage their heart health.

Exercise for 30 minutes every day

This should be medium strength.

“If it’s too much, for example because you’re old or have arthritis, do everything you can manage,” says Mansburg.

“Aerobic exercise and resistance or strength training are paramount to heart health.”

Eat a good meal for your heart

According to Mansburg, this includes fruits, vegetables, whole grains, and lean protein.

“This doesn’t have to be boring,” she says.

“The Heart Foundation says eggs can be eaten daily as part of a healthy diet.”

Look at your weight

“I don’t expect to be a supermodel, but if you have a BMI (body mass index) above 30, you can reduce your risk of heart disease by just losing 5% of your weight,” Mansberg said. I have. To tell.

BMI is calculated by dividing your weight (kilograms) by the square of your height (meters).

Do not smoke

Mansburg warns that he never smokes a cigarette a day.

She says smoking increases arterial coagulation, inflammation, high blood pressure, arrhythmias, and abnormal functioning of the lining of arteries. All of these increase the risk of heart disease.

“It makes your LDL (low density lipoprotein) cholesterol, or bad cholesterol, more sticky, so it sticks to your arterial wall and clogs them,” she says.

Don’t eat junk food

The Hart Foundation recommends a maximum daily salt intake of 5g (2000mg of sodium). This is about 1 teaspoon.

“Most Australians eat about 9 grams of salt a day, according to research, which is almost twice the recommended maximum,” says Mansburg.

“Processed and packaged foods are responsible for most of the salt people eat.

“The best way to reduce salt is to eat a fresh food-based diet, such as fruits and vegetables, as part of a balanced diet that contains lean proteins such as eggs, grains, and legumes.”

Christopher Bert, 60, on the Gold Coast was diagnosed with hypercholesterolemia 10 years ago because of his busy lifestyle, but since then he has managed to reduce it and manage his health. ..

“I didn’t go on a diet, I just changed my lifestyle,” he says.

“I cut sugar, salt, bad fat, processed foods, and alcohol, but didn’t replace them with alternatives. They’re just as bad for you.

“I still get snacks every week. Everything is in moderation, with plenty of sleep, light exercise, and water.”

Don’t ignore your doctor

“Your doctor may have prescribed medications for high blood pressure, diabetes or high cholesterol,” says Mansberg.

“If you tend to have a little extra time to take your medicine, you’re not alone.

“Studies show that up to 45% of us do, but taking medication can prevent the next heart attack or stroke by better managing cardiovascular risk factors such as high blood pressure, diabetes, and cholesterol. . “

Explanation of blood pressure

  • Blood pressure is the pressure of blood on the arterial wall as the heart pumps blood around the body.
  • High blood pressure is one of the major risk factors for heart disease, especially heart attacks and strokes.
  • It is important to have regular tests as there are no obvious signs or symptoms.
  • Blood pressure can be measured using a doctor, nurse, pharmacist, or a machine approved at home.
  • The reading consists of two numbers. One is systolic blood pressure (pressure in the arteries when the heart muscle contracts) and the other is diastolic blood pressure (pressure when the heart muscle is between beats). Blood pressure measurements are expressed in millimeters of mercury. This unit is abbreviated as mmHg.
  • Doctors will advise you on your ideal blood pressure based on your medical history, but the usual measurements are systolic blood pressure below 120 mmHg and diastolic blood pressure below 80 mmHg.

Source: Heart Foundation

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Heart Disease: 6 Easy Ways to Reduce Your Risk

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