Heart disease is the leading cause of death in the United States and has been for the last 100 years. Yet, a 2023 poll revealed that 51% of those who participated weren’t aware of how prevalent this disease is. The best way to reduce heart disease risk is to know which factors influence it. Let’s take a look at seven simple yet effective ways to reduce your risk of developing heart disease.
Get Regular Exercise
If you wish to maintain and improve your cardiovascular health, it is vital that you get regular exercise. Exercising also decreases your risk of developing other conditions that can negatively impact your heart. Just 30 to 60 minutes of exercise daily lowers high blood pressure, high cholesterol, and type 2 diabetes risk. Even just walking to dog or doing chores can help, but you should aim for around 150 minutes per week of moderate aerobic exercise. Additionally, you should also aim for around 75 minutes per week of more rigorous exercise and two weekly strength training sessions.
Stay Away From Tobacco Products
Not only is smoking bad for your lungs, but it also damages your heart. Smoking tobacco is a factor in developing atherosclerotic cardiovascular disease and increases mortality from all causes. The chemicals found in tobacco lead to blood vessel and heart damage. The presence of smoke lowers oxygen levels in the blood, increasing your blood pressure and heart rate. This is due to the fact that your heart has to work extra hard to supply your brain and body with vital oxygen. Smoking cigarettes also increases the chances that plaque will build up, which raises your heart attack risk. You can change this habit by cutting down over time or completely quitting. Your heart disease risk will be half of that of a smoker only a year after quitting!
Read More: Common Supplement May Increase Risk of Heart Disease, Study Finds
Eat A Healthy Diet
You are what you eat, so if you want to be healthy, you must eat healthily! A heart-healthy diet typically consists of unprocessed whole foods, including fruits, vegetables, and whole grains. You also need to steer clear of deep-fried or processed foods that contain harmful saturated and trans fats. Many cardiologists and dieticians recommend the Mediterranean diet, as it is low in carbohydrates and a great source of proteins. In fact, studies have shown that adopting a healthy lifestyle and consuming a Mediterranean diet lowers your all-causes mortality rate by a very significant 50%!
Keep An Eye On Your Weight
Not only is obesity a major heart disease risk factor, but it also raises your risk of developing several other health conditions. People with high LDL cholesterol levels also tend to develop high blood pressure. Obesity also leads to insulin resistance, which is usually a sign that you have developed type 2 diabetes. Thankfully, even just losing a little bit of weight can result in big changes in your health. A weight reduction of only 3% to 5% can result in a reduction of triglycerides, lowered blood pressure, and lower type 2 diabetes risk.
Read More: Early Signs Of Heart Disease In Men
Manage Your Stress Levels
A stressful lifestyle can often lead to an increased heart disease risk due to factors such as high blood pressure. Many individuals also tend to cope with a stressful lifestyle by partaking in habits that damage their health, such as smoking, drinking, and overeating. It is far better for your health to find non-destructive ways to decrease your stress levels. Rather engage in physical activities such as sports and yoga and mind-relaxing activities such as meditation. High stress levels can cause depression and anxiety, both of which can impact your heart health long-term due to a rise in blood pressure.
Get Adequate Sleep
Inadequate sleep has been linked to an increased risk of high blood pressure, diabetes, heart attack, obesity, and depression. The typical adult requires around seven hours of sleep per night, and a child requires even more. Therefore, sticking to a healthy and regular routine is important. Aim to get to bed at a decent time consistently every night and minimize any light or noise that could potentially interrupt your rest. If you still feel tired even after resting, visit your doctor to evaluate if you have sleep apnea – a condition that increases your heart disease risk.
Go For Regular Check Ups
It can often be difficult to determine if you are suffering from certain conditions, such as high cholesterol and high blood pressure. Yet, both of these conditions can potentially lead to heart and blood vessel damage. Therefore, it’s important to regularly attend health screening tests that can provide insight into your health. This includes tests that evaluate your blood pressure levels, cholesterol levels, and presence of type 2 diabetes. Keeping track of these potential conditions can help significantly reduce heart disease risk.
Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.
Read More: The Exact Amount Of Greens You Should Eat To Reduce Heart Disease Risk – Study