Urgent Care in Westland: Crucial Tips To Prevent Heart Disease
Heart disease is a leading cause of death not just in the United States, but throughout the world. It can affect anyone at any age. It includes conditions that affect the heart or blood vessels, such as coronary artery disease, heart attack, heart failure, and stroke. It can have serious consequences for your health and quality of life, like chest pain, shortness of breath, fatigue, and disability.
Inkster Westland Urgent Care can help you with the best treatment if you’re suffering from such a disease. Let’s take a deeper dive into the subject below.
How Can You Prevent the Risk of Heart Disease?
- Eat a healthy diet
A healthy diet can help lower your blood pressure, cholesterol, and blood sugar levels, which are major risk factors for heart disease. It can also help you maintain a healthy weight, which can reduce the strain on your heart. Some of the foods that you should include in your diet are:
- Fruits and vegetables are rich in vitamins, minerals, antioxidants, and fiber.
- Whole grains, such as oatmeal, brown rice, quinoa, and whole wheat bread, which are high in fiber, B vitamins, and minerals.
- Lean proteins, such as fish, poultry, beans, nuts, and seeds, which are low in saturated fat and high in omega-3 fatty acids, iron, and zinc.
- Low-fat or fat-free dairy products, such as milk, yogurt, and cheese, are good sources of calcium, protein, and vitamin D.
You can also reach out to healthcare professionals at Inkster Westland Urgent Care to understand the diet part in an elaborate manner.
Foods You Should Limit or Avoid in Your Diet
- Red meat, processed meat, butter, cheese, and other foods that are high in saturated fat, can raise your cholesterol and increase your risk of heart disease. Limit your intake of saturated fat to less than 10% of your total calories per day.
- Fried foods, baked goods, snacks, and other foods that are high in trans fat, can also raise your cholesterol and increase your risk of heart disease. Avoid foods that contain partially hydrogenated oils, which are the main source of trans fat.
- Salt, soy sauce, canned foods, and other foods that are high in sodium, can raise your blood pressure and increase your risk of heart disease. Limit your intake of sodium to less than 2,300 milligrams per day, or less than 1,500 milligrams if you have high blood pressure or are older than 50.
- Sugar-sweetened beverages, candy, desserts, and other foods that are high in added sugars, which can increase your blood sugar and triglycerides, and contribute to weight gain and diabetes. Limit your intake of added sugars to less than 10% of your total calories per day.
- Be physically active
Another way to prevent heart disease is to be physically active on a regular basis. Physical activity can help strengthen your heart, lower your blood pressure, cholesterol, and blood sugar levels, and control your weight. It can also improve your mood, energy, and sleep quality, and reduce your stress and depression. Some of the benefits of physical activity for your heart are:
- Aerobic exercise, such as brisk walking, jogging, cycling, or swimming, which can increase your heart rate and breathing, and improve your cardiovascular fitness and endurance.
- Strength training, such as lifting weights, doing push-ups, or using resistance bands, which can increase your muscle mass, bone density, and metabolism. Aim for at least two sessions a week of strength training, and work all the major muscle groups of your body.
- Quit smoking and avoid secondhand smoke
One of the most important ways to prevent heart disease is to quit smoking and avoid secondhand smoke. It can damage your blood vessels, increase your blood pressure and heart rate, and reduce the oxygen in your blood. These activities can also increase your risk of blood clots, which can lead to heart attack or stroke.
Book an Appointment With Our Experts Today
You also need to manage your stress and emotions to prevent heart disease is to manage your stress and emotions as they can increase your blood pressure, heart rate, and cholesterol levels, which can strain your heart and blood vessels.
Inkster Westland Urgent Care can help if you have persistent or severe stress. Book an appointment with our healthcare professionals if you’re looking for the best urgent care in Westland. Our patients are our priority and we are here to help you.