What lifestyle changes can a middle-aged person do to prevent heart disease?
According to the American Heart Association, cardiovascular disease is the leading cause of death worldwide. With more than 17.3 million deaths per year since 2013, this number is expected to increase to more than 23.6 million by 2030. In 2013, death by heart disease represented the 30% of the world's total.
There is obviously an alarming increase in the number of people suffering from heart disease. However, these casualties and grim statistics can be prevented if one's lifestyle takes a turn for the healthier. The American Heart Association recognizes Life's Simple 7 factors to help prevent the heart disease: not-smoking, physical activity, healthy diet, body weight, and control of cholesterol, blood pressure, and blood sugar.
Avoid any type of destructive addiction. Worldwide, tobacco is number 1 of 3 leading risk factors for disease. Heart disease, being so pervasive, takes the lead of these diseases.
Tobacco use worldwide has increased steeply. This also means that the number of passive smokers increases as well. Smoking is responsible for 5 million deaths annually.
Become More Physically Active
When it comes to exercising, this can be moderate or intense. We recommend you start moderate exercising through walking or jogging. You can easily get started with a 2.5 to 3 hours of moderate-intensity aerobic workout per week.
Thirty minutes a day, five times a week is optimal for a middle-aged person. If thirty minutes becomes too demanding for you, you can split this time into two or three segments of 15 minutes or 10 minutes each.
Enjoy a Healthy Diet
Things to avoid are saturated fat, trans fat, and sodium. Eat plenty of fruits, vegetables, fish, legumes, nuts, fiber-rich whole grains, and seeds. Include lower fat dairy products and choose poultry over red meats.
Limit your sugar intake and if you choose a type of red meat, pick the leanest cut.
Lower your Risks
If you have been diagnosed with high cholesterol, diabetes, high blood pressure, or other conditions, you were probably been prescribed a detailed treatment plan. This plan includes medications and the lifestyle changes described above.