To prevent heart disease, you should exercise at least 30 minutes a day, no matter how cold or tired you are.

Heart disease accounts for the second leading cause of death in Korea after cancer.

The heart is closely connected not only to the heart itself but also to vascular diseases.

According to the U.S. Centers for Disease Control and Prevention, heart disease is the leading cause of death for both men and women in the United States, with one in four deaths resulting from heart disease. Therefore, efforts to maintain a healthy heart are important.

Risk factors for heart disease include high blood pressure, high cholesterol, diabetes, and smoking. What efforts should be made in daily life to prevent or slow the progression of cardiovascular disease? Let's look at the heart disease prevention strategies suggested by American health media.

 

First, you must exercise regularly. The American Heart Association recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous physical activity per week. If finding 30 minutes a day is difficult, dividing the exercise into three 10-minute sessions in the morning, afternoon, and evening is also an effective approach.

 

Secondly, you should consume enough fiber. Try having meatless meals several times a week and increase your intake of fiber and whole grains like barley and brown rice in your diet. Saturated fats mainly come from meat and full-fat dairy products, so increasing vegetarian meals can lower cholesterol and reduce the risk of heart disease.

 

Third, maintaining an appropriate weight is important. Overweight is a major risk factor for heart disease, and obesity increases the risk of other heart-related conditions such as stroke and diabetes. Losing about 10% of body weight or approximately 6.8 kg can lower blood pressure and blood sugar levels, and increase good cholesterol levels.

 

Fourth, carefully check the food nutrition label. Reducing intake of sodium, sugar, and fat is good for heart health. Foods that emphasize being low-fat or fat-free may have similar calories to regular foods but contain more sugar. Alternatively, they may be low in calories but have higher sodium content.

 

Fifth, you should get enough sleep. Sleep deprivation is associated with risk factors for heart diseases such as hypertension, stroke, diabetes, and heart failure, as well as sleep disorders like sleep apnea. If sleep apnea is suspected, it is advisable to undergo a sleep study.

 

Sixth, smoking must be quit. After five years of quitting smoking, the risk of heart attack decreases to the level of non-smokers.

Finally, reducing stress is important. Spending 10 to 15 minutes a day on activities you enjoy, such as meditation, reading, listening to music, gardening, or yoga, can be helpful.

 

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The United States has a very high mortality rate related to heart disease.

Because of the current focus on fast food and convenience foods, for health reasons as well

I think I should definitely exercise for at least 30 minutes a day ^^