Preventive Measures for Cardiovascular Diseases

Cardiovascular Diseases

Cardiovascular disease was the cause for 17.9 million deaths back then in 2019 which was 32% of overall death. Heart attack and strokes are the major cardiovascular diseases. Nirogi Healthcare is here to support you on your journey to heart health, offering convenient home delivery of medicine and accessible online health services in Nepal. Here are some preventive measures of Cardiovascular disease and tips to keep your heart healthier.

  1. Know the risk factors

Explore the possible factors that can cause cardiovascular disease. It may include family history, age, gender, and the quality of consumption like smoking, poor diet, physical activity, and alcohol consumption.

  1. Adopt a Heart-Healthy Diet

Consume only those veggies and fruits which are rich in nutrients. You can prefer green vegetables, grains, pulses, seasonal fruits, lean protein and healthy fats like omega 3. Limit taking saturated fats, trans fats, sodium and added sugars. 

  1. Stay Active

Give time for physical health for at least 150 minutes per week. Every day, you can jump inside your room for 15 min and do stretching for 15 min. You can add swimming, sports, cycling, and dancing in your weekly routine. Besides this, you can practice yoga and meditation daily which will be more fruitful.

  1. Maintain a Healthy Weight

Unhealthy weight is a risk factor of Cardiovascular disease. It may cause high blood pressure, high cholesterol, and type 2 diabetes. Your weight shouldn’t be too much or too low. Aim for a body mass index (BMI) within the normal range.

  1. Manage Stress

Take a break from your work and travel to different places for peace of mind. Spend some time in Nature every week. Make a habit of practicing activities that bring you joy and relaxation. Practice stress-reduction techniques such as mindfulness meditation, deep breathing exercises, yoga, tai chi, or hobbies and activities. Chronic stress can contribute to hypertension and heart disease.

  1. Get Quality Sleep

Follow the sleep schedule. Giving more priority to sleep rather than work and social media is what most people should learn nowadays. Make your sleeping environment peaceful and full of relaxation. Reduce mobile phone usage before bed time which relaxes your eyes. Make the habit of reading books before bed. Aim for 7-9 hours of quality sleep per night to support heart health and overall well-being.

  1. Monitor Your Health

Stay proactive about your health by scheduling regular check-ups with your healthcare provider. Remember Nirogi Healthcare for convenient online health services in Nepal and home delivery of medicines. Keep track of your blood pressure, cholesterol levels, blood sugar levels, and other relevant health markers. Follow your doctor’s recommendations for preventive screenings and tests.

Your heart’s well-being is paramount, and Nirogi Healthcare is committed to empowering you with the tools and support you need to protect it. With our convenient home delivery of medicine and accessible online health services in Nepal, prioritizing your cardiovascular health has never been easier. Take charge of your heart health today, and let Nirogi Healthcare be your trusted partner on the path to a healthier heart and a happier life.


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