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Inadequate or poor quality sleep can increase the risk of heart disease in due course of time. Short–term sleep deprivation is linked with high cholesterol, high triglycerides, and high blood pressure
Sleep apnea makes people temporarily stop breathing many times during the night. Up to 83% of people with heart disease also have sleep apnea.
In sleep apnea oxygen levels dip and the brain sends an urgent "Breathe now!" signal. That signal briefly wakes the sleeper and makes him or her gasp for air. That signal also jolts the same stress hormone and nerve pathways that are stimulated when you are angry or frightened. As a result, the heart beats faster and blood pressure rises, along with other things that can threaten heart health such as inflammation and an increase in blood clotting ability.
Here are some tips to help you look after your heart.
1. Quit smoking now. Twelve months after quitting, your increased risk of dying from heart disease will be half that of a continuing smoker.
2. Improve your diet. Include wholegrain cereals, legumes, fruits, vegetables, seeds and nuts in your diet and lower your risk of heart disease.
3. Exercise regularly. Walk briskly for 30 minutes a day and reduce your risk of heart attack by one third.
4. Maintain your friendships. People with supportive friendship networks are at less risk of heart disease.
5. Eat more fish. Oily fish like tuna, sardines or salmon are rich in omega-3 fatty acids and will boost your good cholesterol.
6. Switch your chocolate choice. Switch from milk chocolate to dark chocolate. When eaten in moderation, dark chocolate is good for your heart.
7. Limit your alcohol. It is recommended you limit yourself to no more than two standard glasses of alcohol a day if you are a man, or one glass a day if you are a woman.
8. Avoid salty and high sodium foods. Don't add salt when preparing or eating your meals.
9. Have a diabetes test. Uncontrolled diabetes can damage your artery walls and contribute to heart disease.
10. Make fitness fun. Choose activities that combine exercise and socialising like pilates, water aerobics, dancing, cycling or yoga.