Simple tips to prevent heart disease at home

Tips That Can Help You Prevent Heart Disease Effectively

1. Maintain a healthy diet

Eating healthy not only ensures good health but also helps control weight, blood pressure, and cholesterol - 3 factors that lead to the risk of cardiovascular disease, especially common in the elderly. To prevent this from happening, the elderly need to pay special attention to a scientific diet, full of nutrients, specifically:

• Increase green vegetables and fruits: Because this food group contains a lot of vitamins, fiber, and minerals, it is very necessary to supplement the body to limit weight gain and improve blood vessel health, maintaining stable blood pressure.

• Limit fast food and canned food: Not only for the busy young generation, this habit is also very common in the elderly, due to old age, weak health and fear of bothering their children and grandchildren, the elderly often use fast food and canned food. Although convenient, these dishes contain a lot of salt, sugar as well as saturated fat. This can increase blood pressure and bad cholesterol (LDL), leading to a high risk of heart disease.

• Choose healthy fats: These fats are found in olive oil, flaxseed oil, chia seeds or vegetable oils and are all very good for the heart. Therefore, it is necessary to prioritize using healthy fats instead of saturated fats.

• Control salt intake: Eating too much salt can lead to high blood pressure, which is a major risk factor for heart disease. Therefore, the elderly should also limit their consumption and read product labels carefully to control their daily salt intake.

2. Regular exercise helps prevent cardiovascular disease

This is an extremely necessary physical activity to keep the heart healthy. Because, during the exercise, blood circulation will be better, thereby reducing blood pressure, controlling cholesterol as well as maintaining ideal weight effectively. Accordingly, some exercises such as jogging, swimming, weight lifting will be very good to strengthen heart function, support muscles, bones and reduce belly fat effectively.

However, for the elderly, who are no longer able to perform high-intensity exercises, gentle exercises such as walking, cycling, yoga, and meditation are also great choices. Just spending 30 minutes exercising every day will also help reduce the risk of cardiovascular disease effectively.

3. Weight control

One of the major risks of cardiovascular disease is obesity. When the body experiences this condition, it can cause blockage of the arteries due to excess fat, leading to blood pressure problems and increasing the risk of heart disease and stroke.

It is worth mentioning that the elderly often encounter this situation, so it is necessary to pay more attention to weight control by changing bad eating habits and increasing exercise. At the same time, monitor the BMI index regularly to ensure maintaining body weight at a healthy level.

This not only helps reduce the burden on the heart but also reduces problems related to blood lipids and diabetes.

4. Stress control

Stress is also a factor that leads to high blood pressure, increased heart rate, and creates negative impacts on cardiovascular health. In the elderly, finding ways to control stress is extremely important to protect the heart and prevent unnecessary cardiovascular disease. Some appropriate measures that the elderly can apply are:

• Relax by doing things you like, it could be reading a book, meditating or listening to music, as long as it makes you feel comfortable and pleasant, the elderly can apply it.
• Practice deep breathing and meditation: These exercises will help reduce your heart rate, relax your body and effectively reduce stress levels.
• Laugh more: It's not for nothing that people say "A smile is worth ten tonics" because laughing a lot not only helps you feel comfortable, but also reduces stress levels and improves blood circulation very well.

5. Do not smoke and limit alcohol

If nicotine in cigarettes can increase blood pressure and cause atherosclerosis, alcohol is an "enemy" that can increase cholesterol levels and reduce heart function when consumed in excess.

These are two major factors that increase the risk of cardiovascular disease that we really need to pay attention to, especially for the elderly. If you smoke, quit now. As for drinking alcohol, limit it as much as possible to best protect your health.

6. Regular health check-ups

Regular health check-ups are also extremely important so you can monitor potential signs of cardiovascular disease, thereby taking timely intervention measures to avoid dangerous complications.

7. Seek Hio Care nursing and care services

This is an extremely effective method, especially for the elderly, when the age of early memory, late forgetfulness and physical weakness will make it difficult to implement preventive measures in a systematic and scientific way. Meanwhile, prevention of cardiovascular disease for the elderly needs to be carried out comprehensively and with the support of professional care and nursing services at home.

Service Hio Care Not only does it help monitor health, but it also provides effective preventive measures from proper nutrition, proper exercise, stress reduction to medication support, which will help prevent and protect the hearts of the elderly in the best way.

It can be said that preventing cardiovascular disease at home is not too difficult. Just changing some small habits in your daily life properly will limit the risks of disease. If you have difficulty in preventing the above, please seek Hio Care service. With dedication and professionalism, Hiocare care and nursing service not only helps the elderly maintain good cardiovascular health but also gives them a better quality of life, more peace of mind in their old age.