Heart disease is the leading cause of death among Americans, with someone experiencing a heart attack every 40 seconds in the US. While these statistics may be alarming, it’s important to note that heart disease is preventable for those without preexisting conditions. However, there are certain risk factors that cannot be changed, such as family history, sex, or age. Additionally, access to heart-healthy foods and medical care can also pose challenges for some individuals. Nevertheless, the average person can significantly reduce their risk of heart disease by implementing simple lifestyle changes. In this article, we will explore nine steps that can help lower your risk of heart disease.
1. Take a daily walk
Decades of research have shown that cardiovascular exercise is crucial in preventing heart disease. Walking is an easy and accessible form of exercise that can be done anywhere, whether outdoors or on a treadmill. Studies have demonstrated that walking can effectively reduce the risk of heart disease, even though it may be less intense than other forms of cardio exercise like jogging or cycling. The key is consistency, as research suggests that people are more likely to stick to a walking routine over time compared to other types of exercise.
2. Strength train a few times each week
While most studies on heart health and exercise have focused on aerobic activities like walking, recent research has highlighted the benefits of resistance training. Lifting weights for less than an hour per week has been found to reduce the risk of heart attack or stroke by up to 70%, independent of aerobic exercise. This is because weightlifting helps build muscle and burn fat, which in turn reduces the risk factors associated with heart disease. The good news is that you don’t need a gym or fancy equipment to start strength training – bodyweight exercises like squats, push-ups, and lunges can be done at home.
3. Eat heart-healthy foods
A diet rich in whole grains, fruits, vegetables, lean protein, and healthy fats from nuts, seeds, fish, and oils promotes heart health. Even if fresh produce is not readily available, frozen and canned fruits and vegetables can be just as beneficial. However, it’s important to be mindful of salt intake when consuming canned foods.
4. Limit foods linked to heart disease
On the other hand, certain foods have direct links to heart disease and should be limited. High-fat and high-sugar foods like potato chips and store-bought desserts should be avoided. Processed foods, including fast food, processed meats, and boxed snacks, often contain harmful ingredients such as trans fats and high-fructose corn syrup. These ingredients increase “bad” cholesterol levels and contribute to various heart disease risk factors.
5. Quit smoking
Smoking is a well-known cause of cardiovascular disease, including heart attacks and strokes. It leads to plaque buildup in the arteries, changes blood chemistry, thickens blood, and damages the heart muscle and blood vessels. Even occasional smoking can cause significant damage to the cardiovascular system.
6. Limit alcohol intake
While moderate alcohol consumption is generally considered acceptable for heart health, excessive drinking can lead to various cardiovascular diseases such as hypertension, coronary artery disease, peripheral artery disease, and stroke. The relationship between red wine and heart health is still unclear, but it’s important to stay within recommended limits (one drink per day for women and two for men) to avoid negative consequences.
7. Keep stress levels low
While the exact relationship between stress and heart disease is still being studied, chronic stress has been observed to trigger unhealthy coping habits like smoking, excessive alcohol consumption, and poor dietary choices. Stress can also disrupt sleep patterns and contribute to a specific type of heart attack known as takotsubo cardiomyopathy or “broken heart syndrome.” It’s important to have stress-relief strategies in place to mitigate its impact on heart health.
8. Prioritize sleep
Sleep deprivation has been identified as a risk factor for heart disease. Studies have shown that insufficient sleep is associated with an increased risk of cardiovascular events. Insomnia and sleep apnea have also been linked to heart disease, and sleep duration and quality directly affect blood pressure. Lack of sleep can also lead to poor food choices and decreased motivation to exercise, both of which contribute to heart disease risk.
9. See your doctor regularly
Scheduling yearly checkups with your doctor is essential for monitoring your heart health. Blood tests that check for cholesterol, triglycerides, blood sugar, and other important markers can provide valuable insights. If you don’t have a primary care doctor, urgent care or walk-in clinics may offer basic blood tests. Additionally, keeping track of your health records allows you to identify any changes or patterns over time. If any indications of heart disease arise, don’t hesitate to ask your doctor questions and seek clarification on lifestyle changes or necessary medications.
By following these nine simple steps, you can significantly reduce your risk of heart disease. Remember, prevention is key when it comes to maintaining a healthy heart. So lace up your walking shoes, start
