Cardiovascular health refers to the health of your heart and blood vessels, which pump blood carrying oxygen and nutrients to all parts of your body. By maintaining a healthy cardiovascular system, you can reduce the risk of heart disease, stroke, and other cardiovascular conditions. Heart disease accounts for 1 in every 4 deaths in the U.S., highlighting the critical need for preventive measures and education on heart health. Take control of your blood pressure. High blood pressure is a factor in 1 in 5 deaths among women. A greater percentage of men (50%) have high blood pressure than women (44%). If your blood pressure is between 120/80 mmHg and 129/80 mmHg, you have elevated blood pressure. Learn more about how blood pressure is measured. You can take steps to manage your blood pressure and keep it in a healthy range.
One of the most important ways to improve your cardiovascular health is by adopting a heart-healthy diet. This means including plenty of fruits, vegetables, whole grains, and lean proteins in your meals. Avoid foods that are high in saturated fats, trans fats, cholesterol, and sodium. Instead, opt for healthier fats like monounsaturated and polyunsaturated fats found in olive oil, nuts, and fish. Eating a balanced diet can help lower your blood pressure, cholesterol levels, and reduce the risk of heart disease.
Stress can hurt your cardiovascular health. It can contribute to high blood pressure, heart disease, and other related conditions. Therefore, it is important to find healthy ways to manage and reduce stress. Some effective stress management techniques include practicing relaxation exercises like deep breathing, meditation, and yoga. It is important to prioritize self-care and take breaks when needed to prevent excessive stress. Studies have shown that making healthy lifestyle choices can reduce the risk of heart disease by up to 80%
Maintaining a healthy weight is crucial for good cardiovascular health. Excess weight, especially around the waist, can increase the risk of heart disease, high blood pressure, and diabetes. To maintain a healthy weight, it is important to follow a balanced diet and engage in regular physical activity. Aim for a BMI (body mass index) within the healthy range. Limit your intake of saturated fats, sodium, red meat, and sugary beverages.
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