Heart health education for Caucasian males 25-45 years of age assignment

March 6, 2022

Heart health education for Caucasian males 25-45 years of age assignment

Heart health education for Caucasian males 25-45 years of age assignment

Heart health education for Caucasian males 25-45 years of age assignment

Must be done in apa format

Due at 7pm Sunday 3/11/17

No plagiarism

5 pages the fifth page should be reference pages

Should be from a nurse perspective

You can prevent heart disease by following a heart-healthy lifestyle. Here are strategies to help you protect your heart.

By Mayo Clinic Staff
Heart disease is a leading cause of death, but it’s not inevitable. While you can’t change some risk factors — such as family history, sex or age — there are plenty of ways you can reduce your risk of heart disease.

Get started with these seven tips for boosting your heart health:

1. Don’t smoke or use tobacco
One of the best things you can do for your heart is to stop smoking or using smokeless tobacco. Even if you’re not a smoker, be sure to avoid secondhand smoke.

Chemicals in tobacco can damage the heart and blood vessels. Cigarette smoke reduces the oxygen in the blood, which increases blood pressure and heart rate because the heart has to work harder to supply enough oxygen to the body and brain.

There’s good news though. The risk of heart disease starts to drop in as little as a day after quitting. After a year without cigarettes, the risk of heart disease drops to about half that of a smoker. No matter how long or how much you smoked, you’ll start reaping rewards as soon as you quit.

2. Get moving: Aim for at least 30 to 60 minutes of activity daily
Regular, daily physical activity can lower the risk of heart disease. Physical activity helps control your weight. It also reduces the chances of developing other conditions that may put a strain on the heart, such as high blood pressure, high cholesterol and type 2 diabetes.

If you haven’t been active for a while, you may need to slowly work your way up to these goals, but in general, you should do aim for at least:

150 minutes a week of moderate aerobic exercise, such as walking at a brisk pace
75 minutes a week of vigorous aerobic activity, such as running

Heart health education for Caucasian males 25-45 years of age assignment

Heart health education for Caucasian males 25-45 years of age assignment

Two or more strength training sessions a week
Even shorter bouts of activity offer heart benefits, so if you can’t meet those guidelines, don’t give up. Just five minutes of moving can help, and activities such as gardening, housekeeping, taking the stairs and walking the dog all count toward your total. You don’t have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration and frequency of your workouts.

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3. Eat a heart-healthy diet
A healthy diet can help protect the heart, improve blood pressure and cholesterol, and reduce the risk of type 2 diabetes. A heart-healthy eating plan includes:

Vegetables and fruits
Beans or other legumes
Lean meats and fish
Low-fat or fat-free dairy foods
Whole grains
Healthy fats, such as olive oil
Two examples of heart-healthy food plans include the Dietary Approaches to Stop Hypertension (DASH) eating plan and the Mediterranean diet.

Limit intake of the following:

Salt
Sugar
Processed carbohydrates
Alcohol
Saturated fat (found in red meat and full-fat dairy products) and trans fat (found in fried fast food, chips, baked goods)
4. Maintain a healthy weight
Being overweight — especially around the middle of the body — increases the risk of heart disease. Excess weight can lead to conditions that increase the chances of developing heart disease — including high blood pressure, high cholesterol and type 2 diabetes.

The body mass index (BMI) uses height and weight to determine whether a person is overweight or obese. A BMI of 25 or higher is considered overweight and is generally associated with higher cholesterol, higher blood pressure, and an increased risk of heart disease and stroke.

Waist circumference also can be a useful tool to measure how much belly fat you have. The risk of heart disease is higher if the waist measurement is greater than:

40 inches (101.6 centimeters, or cm) for men
35 inches (88.9 cm) for women
Even a small weight loss can be beneficial. Reducing weight by just 3% to 5% can help decrease certain fats in the blood (triglycerides), lower blood sugar (glucose) and reduce the risk of type 2 diabetes. Losing even more helps lower blood pressure and blood cholesterol level.

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Posted in nursing by Clarissa