Heart disease is the leading cause of death in the United States for men and women. There are two kinds of risk factors that impact heart health:
1) Modifiable risk factors (ones you can control like diet), and
2) Nonmodifiable risk factors (ones you can’t control, like genetics).
The good news is that simple choices can make a profound difference in both cases.
Lifestyle changes dramatically reduce the chance of heart disease. Each of the following is a basic stepping stone to a making your heart stronger – as well as your body and mind. The steps are all interrelated, so making even one chance will help make the others easier
Stop Smoking
Smoking is one of the leading risk factors for coronary heart disease, heart attack, and stroke. Smoking causes a buildup of a fatty substance called plaque, which eventually leads to a hardening of the arteries. Smoking damages organs and exacerbates other heart disease risk factors
The results of quitting smoking are almost immediate. Blood pressure decreases, circulation improves, and oxygen supply increase. If that weren’t incentive enough, these changes boost energy levels and make exercise easier
Giving up smoking send the signal to the body to start healing itself. After just one year of being smokefree,, a person’s risk for heart disease will shrink by 50 percent.
Nutrition and Diet
Nutrition and diet play a huge role in preventing heart disease. Even if you have a family history or genetic predisposition to heart disease, simply maintaining a good diet reduces the chance of heart disease.
Diets high in raw fruits and vegetables, whole grains, and omega3 fatty acids help prevent heart disease. Here’s a simple rule of thumb:
- Eat more fruits and vegetables, whole grains, and fish twice a week, plus a Mediterraneanstyle diet that focuses on the use of olive oil, herbs, and nuts
- Limiting red meat to one to two times a month, and reduce reliance on sugar and salt, as well as alcohol and foods with partially hydrogenated vegetable oil.
Exercise and Weight Loss Management
Experts recommend getting at least 30 minutes of exercise a day, or 30 to 60 minutes of exercise most days of the week. Exercise doesn’t have to be intensive—simple activities like walking your dog, washing your car, or raking up leaves, or dancing in the street count. They key is to stay active.
Managing Diabetes
Diabetes has very harmful effects on multiple organs in the body. When left untreated, it can lead to peripheral artery disease, stroke, and other complications. Diabetes can and should be managed to prevent heart disease, by having regular checkups with your health care provider, eating a healthy diet, and exercising. In some cases, diabetes is managed with medications.
Lowering Your Blood Pressure
High blood pressure, or hypertension can cause increased stress on the cardiovascular system and contribute to heart disease. Blood pressure can be you lowered through diet, exercise,weight management, avoiding stress, and giving up smoking. One of the best ways to lower blood pressure is to limit salt intake and alcohol consumption.
Working with a physician to monitor and reduce blood pressure is essential.
Managing Stress
There is a very real link between stress over long periods and heart disease. Stress can cause sleep loss, pain, headaches and exhaustion. Chronic stress can cause the heart to work harder, which will worsen any other risk factors for heart disease you may have.
