Heart disease refers to different types of heart conditions. One of the most prevalent types of heart disease is coronary artery disease (CAD), also known as “hardening of the arteries.” When you have CAD, the coronary arteries become narrow and blocked, which affects the supply of oxygen-rich blood to your heart. This may cause chest pain, shortness of breath, and other symptoms which could worsen or lead to a heart attack.
Your risk for developing heart disease is determined by several factors; some are inherited, while others develop over time. Age, family history, and gender are among the risk factors.
However, you can prevent heart disease by making lifestyle changes, eating a nutritious diet, staying physically active, using a heart health management app, and maintaining an ideal weight.
Controlling your cholesterol is another essential step in preventing heart disease. You also need to quit smoking to keep your heart healthy. It is the leading cause of cardiovascular diseases, such as heart attacks and strokes.
In this article, we are going to discuss a few effective tips to help reduce your risk of heart disease.
What Are Heart Diseases?
Heart disease refers to any condition that impairs the normal functioning of your heart. This could include congenital heart defects, muscle problems pumping blood around your body, blockages in arteries leading to your heart, or valve issues.
Coronary artery disease, or CHD for short, is the most prevalent form of heart disease and occurs when fatty deposits called plaque build up in your coronary arteries. These deposits restrict blood flow and raise your risk of experiencing a heart attack or other cardiovascular events.
Cardiomyopathy is another common heart disorder that weakens the muscle of your heart, making it inefficient and unable to pump blood efficiently. This condition may be caused by a genetic abnormality, infection, or heavy alcohol use and may eventually lead to complete heart failure.
Tips to Reduce Your Risk of Heart Diseases
Heart disease can be caused by several factors, some of which you have control over. Fortunately, taking steps to reduce these risks will help keep your heart healthy and lower the likelihood of experiencing a heart attack or stroke. Here are a few tips to reduce your risk of heart disease.
Eat A Healthy Balanced Diet
Eating a nutritious, balanced diet is essential for decreasing your risk of heart disease. It should include items from five food groups: fruits, vegetables, grains, protein, and low-fat dairy products.
Eating a balanced diet is an effective way to maintain a healthy weight and prevent obesity, which may increase the risk of developing cardiovascular disease (CVD).
Additionally, it helps manage cholesterol levels.
Consume no more than 10% of your total calories from saturated fats, such as tropical oils, dairy, and red meat. Eating more potassium and less salt in your diet will help lower blood pressure, leading to heart problems and strokes.
Be More Physically Active
One of the best ways to reduce your risk for heart disease is through physical activity. This can improve your health, keep you at a healthy weight and give you more energy. Regular physical activity can reduce your risk of developing certain types of cancer, type 2 diabetes, and other chronic illnesses.
Adopting more physical activity into your daily life doesn’t have to be a struggle. Start by making small changes like taking the stairs instead of the lift or walking your kids to school.
Recent research has demonstrated that being physically active can reduce your risk of death and major cardiovascular events. This is likely because it helps your heart work more efficiently.
Keep To A Healthy Weight
Obesity is a risk factor for developing heart disease. So, it is important to keep your weight in check. Eating nutritiously and getting regular physical activity are two factors that can have a major impact on your weight.
A balanced diet combined with regular physical activity will help you maintain a healthy weight, decreasing the risk of heart disease. Avoid unhealthy and processed foods to keep your calorie consumption under control.
Give Up Smoking
Smoking is an unhealthy habit that can harm nearly every organ of the body. It has been linked to cancer, heart disease, stroke, lung disease, and diabetes. Cigarettes and other forms of tobacco contain chemicals that can harm your lungs, arteries, kidneys, blood vessels, and nerves.
Once you stop smoking, your heart rate and blood pressure will begin to decrease within a few days. After two or three weeks, oxygen levels in both your lungs and heart should return to normal.
Reduce Your Alcohol Consumption
Consuming too much alcohol can put you at greater risk for heart disease, stroke, and other health complications. Additionally, smoking increases your risk for atrial fibrillation, an irregular or quivering heartbeat, and heart failure. Furthermore, it affects blood clotting as well as making the arteries hard.
It is essential to reduce your drinking as much as possible. Researchers discovered that moderate drinkers experienced significantly lower risks of recurrent heart attack, stroke, angina, and death than heavy drinkers.
Keep Your Blood Pressure Under Control
High blood pressure is a leading risk factor for heart disease and stroke, as well as one of the leading causes of death in America. Under normal conditions, blood pressure typically stays below 120/80 mmHg systolic and 90/60 mmHg diastolic.
However, this number can fluctuate over time for various reasons. Hypertension (high blood pressure) can be managed through lifestyle modifications and medication.
Manage Stress
There’s been much discussion lately about how stress could increase your risk for heart disease and stroke. According to researchers, people who experience chronic stress tend to have higher activity in an area of the brain linked to emotion processing, placing them at greater risk for these ailments. Exercising regularly can help keep your stress under control and lower the risk of heart disease.
Get Good Quality Sleep
Sleeping well is one of the healthiest things you can do for your heart. Not only does it improve how you feel, but it may help prevent certain health conditions like diabetes and obesity as well.
To ensure quality sleep, aim to get at least seven hours each night. Furthermore, ensure your sleep environment is cozy and dark. Doing so will allow you to unwind and drift off more easily.
Get Regular Heart Screenings to Reduce Your Risk of Heart Disease
No matter your age or health status, it is always beneficial to get screened for heart health. This will give you and your doctor insight into your current status, help detect issues early and motivate lifestyle changes to enhance well-being.
Screenings include a range of tests to monitor your heart health, such as blood pressure and cholesterol testing, exercise cardiac stress test, or CT scan. These assessments help your doctor assess overall well-being and identify risks for developing heart disease.
Conclusion
If you want to keep your heart healthy and reduce the risk of heart disease, it is necessary to eat healthily and get moving. Eating healthily and getting physical activity are essential for overall well-being. Additionally, it’s essential to maintain a healthy weight and abstain from smoking and abusing alcohol.
Smoking is a major risk factor for heart disease, so it’s essential to quit and minimize your exposure. Furthermore, eating a balanced diet with plenty of fruits, vegetables, whole grains, and lean meats is key. You also need to go for regular heart-health screenings.
