Heart disease is one of the leading causes of death around the world. While you may not be able to change certain risk factors, such as family history or age, there are several steps you can take to lower your risk of developing this serious condition.
Maintaining a healthy heart is something you can work towards every day. What you eat, any heart-health vitamins you consume in your diet, how much you exercise, whether you smoke or not, and controlling factors like blood pressure and cholesterol are just a small number of factors that can dramatically impact your heart health.
Avoid Smoking
One of the best things you can do for your health is to stop smoking and avoid all tobacco products and secondhand smoke. The thousands of poisonous toxins and carcinogens found in tobacco and cigarette smoke damage the heart, lungs, and blood vessels. It lowers oxygen levels in the blood, increasing your blood pressure and heart rate.
The good news is that the risk of heart disease begins to decrease as little as a day after you decide to quit smoking. After a year of being smoke-free, your risk drops by 50% compared to active smokers, improving with every day that passes.
Heart-Healthy Diet
A healthy and balanced diet can significantly protect the heart by improving cholesterol levels and blood pressure, and lowering the risk of developing type 2 diabetes. The best diet to follow is one tailored to your specific health needs; however, a heart-healthy eating plan typically includes lean meats and fish, whole grains, beans and other legumes, fruits and vegetables, low-fat dairy products, and healthy fats such as avocados and olive oil. Two popular examples of heart-healthy eating plans are the Dietary Approaches to Stop Hypertension (DASH) food plan and the Mediterranean diet.
Furthermore, many people find success by incorporating vitamins and other supplements into their diets to ensure their bodies receive all the vitamins and minerals they need to function correctly.
Control Portion Sizes
The amount of food you are eating is just as important as what you eat. Overloading your plate, regularly eating seconds, and eating until you feel uncomfortably full will easily lead to you consuming more calories than you should. Portions served in most restaurants often exceed the healthy recommended serving size, making it more challenging to maintain proper portion control.
A few simple tricks to ensure you consume a balanced diet with proper portions include using smaller crockery to avoid overfilling your plate and prioritizing high volumes of low-calorie, nutrient-rich foods. Limiting high-calorie and high-sodium foods can also have a positive impact on your heart and waistline. It is important to note that different foods have varying serving sizes, based on their nutritional value and how they relate to your specific health needs and goals. Before adopting any new eating regimen, it is essential to consult with your healthcare professional to determine your individual needs.
Manage Stress
Ongoing stress and anxiety can play a significant role in high blood pressure, directly contributing to the risk of developing heart disease. Some people cope with stress using unsustainable and unhealthy coping mechanisms, such as overeating, smoking, or consuming alcohol. Instead, you should adopt healthy strategies like yoga, meditation, exercise, and breathing exercises to calm and centre your mind.
However, should stress and anxiety start to feel overwhelming and unmanageable, it is crucial to consult with a mental health professional to explore additional factors that may be negatively impacting your mental and physical health. Conditions like depression and chronic anxiety are tied to heart health, affecting blood pressure and blood flow to the heart.
Proper Sleep Hygiene
People who fail to get proper and adequate sleep are at higher risk of obesity, heart attacks, diabetes, depression, and high blood pressure. Adults typically need between seven and nine hours of deep, uninterrupted sleep each night, while children usually require more. Creating and following a consistent sleep schedule that ensures you go to bed and wake up at the same time each day is a fantastic way to ensure proper sleep hygiene.
If you feel like you get enough sleep at night but still wake up tired and restless, it may be worthwhile consulting with your primary doctor about being evaluated for obstructive sleep apnea, which can increase your risk of heart disease. Symptoms of sleep apnea include loud snoring, waking up gasping for air, and brief periods of stopped breathing while asleep.
Prioritize Exercise
Regular, low-intensity physical activity is a crucial component of maintaining proper cardiovascular health. Not only does it help control your weight, but it also mitigates the risk of developing additional conditions that can further strain your heart. If you haven’t been active for an extended period of time, it is vital to start slowly, working your way towards more active goals.
Just 20-30 minutes a day of cardio, such as swimming, cycling, walking, or jogging, or engaging in general household chores, is enough to get your blood pumping and your heart rate up, helping to strengthen your heart and lungs, and improve your overall wellness.
Regular Health Screenings
High cholesterol and high blood pressure can damage your heart and the surrounding blood vessels. If you don’t get regular screenings for these potentially deadly conditions, you will be unaware you have them, allowing them to become unregulated and get out of control.
Regular blood pressure screenings typically begin in childhood. Once you reach the age of 18, these tests should be conducted at least once every two years, as high blood pressure could be a precursor to heart disease or stroke.
Cholesterol levels should be checked at least once every five years. They can be initiated as early as age nine, depending on additional risk factors such as a family history of early-onset heart disease and pre-existing health conditions. Finally, type 2 diabetes involves ongoing high blood sugar levels, which increase the risk of developing heart disease. Common risk factors include being overweight and having a family history of diabetes. If you carry either of these factors, blood sugar levels should be tested at least every three years.
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