You can prevent heart disease by following a heart-healthy lifestyle. Here are strategies to help you protect your heart. Although you lack the power to change some risk factors such as family history, sex or age, there are some key heart disease prevention steps you can take.
You can avoid heart problems in the future by adopting a healthy lifestyle today. Here are six heart disease prevention tips to get you started.
1. Don't smoke or use tobacco
Smoking or using tobacco of any kind is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries (atherosclerosis) which can further lead to a heart attack.
When it comes to heart disease prevention, no amount of smoking is safe. But, the more you smoke, the greater your risk. Smokeless tobacco and low-tar and low-nicotine cigarettes also are risky, as is exposure to secondhand smoke. Even so-called "social smoking" smoking only while at a bar or restaurant with friends is dangerous and increases the risk of heart disease.
2. Exercise for 30 minutes on most days of the week
Getting some regular, daily exercise can reduce your risk of fatal heart disease. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater. Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes.
3. Eat a heart-healthy diet
Eating a healthy diet can reduce your risk of heart disease. Two examples of heart-healthy food plans include the Dietary Approaches to Stop Hypertension (DASH) eating plan. A diet rich in fruits, vegetables and whole grains can help protect your heart. Beans, other low-fat sources of protein and certain types of fish also can reduce your risk of heart disease.
Major sources of saturated fat include:
• Red meat
• Dairy products
• Coconut and palm oils
Sources of fat include:
• Deep-fried fast foods
• Bakery products
• Packaged snack foods
Heart-healthy eating isn't all about cutting back, though. Healthy fats from plant-based sources, such as avocado, nuts, olives and olive oil, help your heart by lowering the bad type of cholesterol.
Following a heart-healthy diet also means keeping an eye on how much alcohol you drink. If you choose to drink alcohol, it's better for your heart to do so in moderation.
4. Maintain a healthy weight
Being overweight, especially if you carry excess weight around your middle, increases your risk of heart disease. Excess weight can lead to conditions that increase your chances of heart disease, high blood pressure, high cholesterol and diabetes.
One way to see if your weight is healthy is to calculate your body mass index (BMI), which considers your height and weight in determining whether you have a healthy or unhealthy percentage of body fat. BMI numbers 25 and higher are associated with higher blood fats, higher blood pressure, and an increased risk of heart disease and stroke.
5. Get enough quality sleep
Sleep deprivation can do more than leave you yawning throughout the day; it can harm your health. People who don't get enough sleep have a higher risk of obesity, high blood pressure, heart attack, diabetes and depression.
Most adults need seven to nine hours of sleep each night. If you wake up without your alarm clock and you feel refreshed, you're getting enough sleep. But, if you're constantly reaching for the snooze button and it's a struggle to get out of bed, you need more sleep each night.
Make sleep a priority in your life. Set a sleep schedule and stick to it by going to bed and waking up at the same times each day.
6. Get regular health screenings
High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing for them, you probably won't know whether you have these conditions. Regular screening can tell you what your numbers are and whether you need to take action.
Regular blood pressure screenings to check if your numbers are ideal or if you have other risk factors for heart disease
Adults should have their cholesterol measured at least once every five years starting at age 20 if they have risk factors for heart disease, such as obesity or high blood pressure. If you're healthy, you can start having your cholesterol screened at age 35 for men and 45 for women
Since diabetes is one of the major risk factors for developing heart disease, you may want to consider being screened for diabetes. Depending on your risk factors, such as being overweight or having a family history of diabetes, your doctor may recommend early screening for diabetes
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