5 Tips for Heart Disease Prevention

Heart disease is still the leading killer in the United States, so it is imperative to be familiar with the tools and strategies to keep it at bay and also prevent it from worsening or leading to further complications if you already have a heart condition. So here are some essential ironclad tips for heart disease prevention.

  1. A Healthy Diet

Regardless of your age bracket, two most important aspects of heart disease prevention are regular exercise and a heart-healthy diet. Eating the right foods and having a healthy diet can lower your risk of heart disease and attack, and also stroke. Your diet should be rich in vegetables, fruits, legumes (beans, peas), low-fat dairy, fatty fish, and whole grains rich in fiber, and lean, skinless meats, and it should be low in trans and saturated fats and sodium. You should also keep sugar, alcohol, and red meat to a minimum.

Avoid: Fatty dairy products, red meats, fried foods, processed foods, snack foods, baked goods.

  1. Regular Physical Activity

Regular exercise should also be a vital part of your daily regimen. You should talk to your doctor and check out the American Heart Association’s Guidelines for Physical Activity to put together a workout regimen for yourself and figure out how much exercise you need. Walking, swimming, jogging, and running are all excellent activities, and experts recommend 2 to 4 times of 30-45 minutes of physical activity per week. The intensity and duration should be increased gradually. Muscle-strengthening exercises a couple of times a week are also recommended.

  1. Quit Smoking

Cigarette smoke contains carbon monoxide. The carbon monoxide mixes with the oxygen in the blood, raising the heart rate and blood pressure, which in turn puts too much strain on your heart for enough oxygen supply. The chemicals that cigarettes and tobacco contain can also lead to atherosclerosis by damaging your blood vessels and thinning your arteries, which results in a heart attack.

  1. Sleep Well

Insomnia and low quality of sleep have been linked with an increased risk of hypertension, heart attack, diabetes, obesity, and depression. We often put a good night’s sleep on the back burner because of life, but we all need at least seven to nine hours of sleep every night. Difficulty waking up every morning means you are not getting enough sleep, and lack of sleep can lead to many undesired situations, including having a weaker heart.

  1. Avoid Too Much Stress

Prolonged stress increases your blood pressure and heart rate. Stress can also trigger a heart attack, so it is important to manage stress and anxiety with long-term solutions like meditation, exercise, and professional help rather than resort to habits that can directly lead to heart disease, like drinking, smoking, and eating too much to cope.

Featured Image: depositphotos/garagestock

Posted on May 5, 2023