You may already be familiar with the proper ways to lower the risk of heart disease and stroke such as quitting smoking, losing weight , exercising, and lowering blood pressure and cholesterol. Yes, these methods is recommended, but there are other ways to lower your risk of heart disease and stroke that you might not know. What are they? Here’s the review….
Between 1950 and 2000, the death rate from heart disease in the United States plummeted nearly 70 percent, and the death rate from stroke nearly 80 percent. However, although we’re dying of heart attack and stroke less often, we’re still getting cardiovascular disease just as often. In fact, some factors that put us at risk, such as obesity and diabetes, have become more common.
Heart disease may be a leading cause of death, but that doesn’t mean you have to accept it as your fate. Although you lack the power to change some risk factors — such as family history, sex or age — there are some key heart disease prevention steps you can take.
- Avoid Traffic Noise
The sound of horns, sirens, noisy sound truck that can affect your blood vessels. It is based on a recent study that found an association between traffic noise and stroke risk. The result, based on a survey of more than 51,000 people in Denmark, showed that, every 10 – decibel increase in noise level, the risk of stroke will increase by 14 percent. For people aged over 65 years, the risk of stroke will increase by 27 percent. Exposure to loud noise can increase the body’s stress hormone levels, and raise blood pressure, which contributes to the increased risk of stroke, the researchers said. Previous research also has linked between traffic noise with an increased risk of heart attack.
- Enough Sleep
Lack of sleep or sleeping too long can increase the risk of heart disease and stroke. A study published in early 2011 in the European Heart Journal showed that people who slept 6 hours or less per night had a 48 percent higher risk of developing heart disease, and a 15 percent higher chance of developing stroke, compared with those who slept for seven or eight hours per night. This also applies to people who sleep too long, because according to the study, people who slept more than nine hours had 41 percent higher risk of heart disease. Therefore, adequate sleep, seven or eight hours per night in order to avoid the risk of heart disease and stroke.
- Eat Blueberries
Blueberries may reduce the risk of high blood pressure. American Journal of Clinical Nutrition published a study that describes the people who ate at least one serving of blueberries per week, 10 percent less likely to experience high blood pressure compared to those who ate no blueberries. The researchers analyzed the diet of 134,000 women and 47,000 men for 14 years. They focus on how much is consumed anthocyanin compounds. Anthocyanins are found in foods like blueberries, black currant, orange juice, and eggplant are antioxidants. Study participants who had the highest amount of anthocyanins in their diet, had 8 percent lower risk of developing high blood pressure than those who consume little anthocyanin.
- Avoid Diet Soda
Consuming a diet soda can increase the risk of stroke. A study involving 2,564 people, found that those who drank diet soda every day had a 48 percent higher risk of stroke and heart attack compared with those who did not drink diet soda at all. However, the researchers say that the study shows only an association, not a causal relationship. The findings were just the beginning, and further research will be needed to confirm this thing.
- Eat Dark Chocolate
Numerous studies have shown that eating dark chocolate can reduce the risk of heart disease and stroke. A study presented last two years, involving 44,000 participants, showed that those who ate dark chocolate per week, 22 percent less likely to suffer a stroke than those who ate dark chocolate. Another study found that eating dark chocolate can lower blood pressure, help prevent the formation of arterial plaque and blood flow.
- Get regular health screenings
High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing for them, you probably won’t know whether you have these conditions. Regular screening can tell you what your numbers are and whether you need to take action.