5 Heart Care Tips

5 Heart Care Tips

»Posted by on Jul 18, 2017 in 5 Heart Care Tips | 0 comments

These recommendations can help you prevent cardiovascular disease as well as stroke. It is important to know how to read blood studies, how to take the pulse and pressure and how to feed.

1.) Take Care Of Your Daily Intake: Many of us ingest between 100 and 1000 calories more than we need per day. An extra portion, a second course of meat; All contribute to weight gain, and being overweight is one of the worst things you can do for your heart. Most women need about 2000 kcal a day to stay healthy, and men, about 2550. That equates to approximately 300 to 400 kcal for breakfast, 500 to 600 for lunch, 600 to 700 for dinner, And two or three snacks of about 100 to 200 kcal each. But obsessively counting calories is not the best way to match your food intake to your body’s energy needs, because it’s also hard to know exactly how many calories a processed food can have. It is much better to change the type of food you eat. It is almost impossible to consume too many calories if you choose fruits and vegetables, in addition to incorporating a good amount of nutrients for coronary health.

2.) Cholesterol Counts: People with hypercholesterolemia are three times more likely to have a stroke than those who maintain values ​​within the established parameters. This risk factor causes 33% of cardiovascular diseases. It is important to know your total cholesterol, but also your LDL (bad) and HDL (it’s called “good” cholesterol because it helps you collect bad cholesterol and prevent heart attacks). Proposed to have a total cholesterol lower than 200 mg / dl, and an LDL level close to 100 mg / dl. The healthy level of HDL cholesterol is 45 mg / dl in a healthy person, and 50 mg / dl when there were heart problems. That is to say that the less total cholesterol, the better; And the higher the HDL and the lower the LDL, too.

3.) Measure Blood Pressure: Frequent blood pressure checks will help detect a potential problem early. A value of 140/90 (mmHg) or more is considered high pressure. If it is between 120/80 and 139/89 mm Hg, you may be at risk and should take measures to prevent hypertension. Eating fruits and vegetables high in potassium may help. Ask your doctor to take your blood pressure at each visit and ask how often you should measure it.

4.) Check Triglycerides: It is normal to have some triglycerides in the bloodstream, but high levels have been associated with coronary heart disease, especially in women. If you have high triglycerides and low HDL cholesterol, the risk of developing insulin resistance and metabolic syndrome increases. Normal levels are less than 200 mg / dl; While levels of 200 to 400 mg / dl are considered at the upper limit. Those that are between 400 to 1000 mg / dl are considered “high” and more than 1000 mg / dl, “very high”. A triglyceride test is usually done with the same blood sample that is used for the cholesterol test. Your doctor will advise you how often to check your triglyceride level.

5.) The Morning Pulse: It’s the number of times your heart pumps in a minute. If you take your pulse at rest frequently, when you wake up, you can determine if your exercise regimen is strengthening your heart. For example, a normal pulse at rest is 60 to 90 beats per minute. People in good physical condition tend to have lower resting heart rates because their heart muscles are also in shape. But if you do not exercise regularly, and your heart rate is lower than normal, consult with the Dr George Shapiro MD FACC .

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