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Health Mistakes You Need To Stop (And What To Do About It) Before Turning 40


When we were young, we don’t care about the impact of our choices on our health. But as we get older, there are certain habits or behaviors that we need to stop in order to lower our risks of heart diseases.

Coronary heart disease (CHD), also known as coronary artery disease, is one of the leading causes of death around the world. This happens when cholesterol accumulates on the artery walls, thus creating plaque which narrows the arteries narrow thereby reducing the amount of blood flow to the heart.

The good news is that the risk factors for coronary heart disease are modifiable and tackling them can help you live a healthier life for years.

Here is the list of risk behavior associated with cardiovascular disease:


Living A Sedentary Lifestyle


According to studies, a person living a sedentary lifestyle has an increased risk for obesity, high cholesterol, high blood pressure, and other chronic diseases.

Nonetheless, regular physical activity can lower your risk for heart disease by increasing heart rate and improving blood flow, along with managing weight to lessen the risk of heart disease, stroke, and high blood pressure.

What to do:

Have at least 30 minutes of physical activity five out of the seven days and manage your weight. Doing this can help you improve blood flow and increase heart rate which could lower the risk for heart diseases.

Increase your movements throughout the day by simply parking far away from entrances, walking the dog around the neighborhood, and taking the over the elevator.


Carrying Extra Weight


An extra weight lowers your body’s level of “good” cholesterol and increases levels of triglycerides, ‘bad’ cholesterol, and blood pressure. Due to this, you’ll have an increased risk of having cardiovascular disease.

What to do:

As we get older, weight loss is a tougher battle. However, you can ask a health care team to formulate a weight loss plan that will meet your need. It would be better if you also your check and document your weight regularly for you to better identify weight gain patterns over a period of time.


Skipping Doctor Visits


A regular visit with your doctor is necessary to know your current health status – blood sugar, cholesterol level, blood pressure, and weight.

What to do:

Attend to your scheduled doctor’s appointments and discuss your health concerns, lifestyle habits, and family history in order to easily pinpoint possible medical risks.


Letting Stress Get the Best of You


Along with smoking and consumption of processed foods, too much stress can seriously affect your heart.

What to do:

Do some techniques that will help you manage your stress. These may include taking a walk, practicing yoga and meditation, and listening to music.


Smoking


The smoke coming from the cigarette inhibits the flow of blood and oxygen to the brain, thereby increasing your risk for cardiovascular disease and fatty buildups in the arteries as well as high blood pressure, intolerance to exercise, and blood clot. Aside from this, exposure to secondhand smoke also increases your risk for heart diseases.

What to do:

Love yourself, stop smoking now.


Partaking in Too Many Happy Hours


Moderate alcohol intake may have a cardioprotective effect. However, drinking too much can increases your body’s levels of triglycerides and blood pressure which could lead to an increased risk of cardiovascular disease.

What to do:

Drink moderately – 2 servings for men and 1 serving for women


Consumption of Highly Processed Foods


Highly processed foods are packed with saturated fats, trans fats, and salt which is all linked to heart diseases.

A diet full of junk foods also increases your risk of weight gain and obesity which in the long-run, could lead to cardiovascular diseases.

What to do:

Reduce your consumption of highly processed foods that are filled with salt, sugar, and additives. Instead, opt for whole grains, nuts and seeds, bean and legumes, and fruits and vegetables. Your body will also benefit from eating fish and moderate amounts of lean chicken, beef, and turkey.


Going Too Hard at the Gym


Overtraining can overuse and damage your muscle cells and could lead to an increased risk of a condition known as a fatigue-overtraining syndrome.

Fitness diehards can have a higher-than-average risk of coronary artery calcification (CAC), a condition wherein there is a buildup of calcium in the artery walls and this is an early sign of artery disease.

What to do:

Try to focus on workouts that involve more gentle movements for the body, such as yoga or stretching.

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