According to the U.S. Department of Health and Human Services, heart disease is the leading cause of death for men and women in the United States. It’s crucial to be aware of and take precautions to lower your risk of heart disease.
In honor of American Heart Month in February, below are some tips to prevent heart disease:
1. Follow a heart-healthy diet
A healthy diet can help decrease your risk of heart disease. Heart-healthy foods include high-fiber foods, such as veggies, fruits, and whole grains, and foods with unsaturated fats, like fish, nuts, and avocados. If possible, try to limit foods with added sugars, a lot of sodium, and foods high in saturated fat.
2. Watch your cholesterol, blood glucose, and blood pressure
Similar to a heart-healthy diet, high cholesterol and high blood pressure can increase your chances of a heart attack or heart disease. It is important to get these checked by a doctor, so steps can be taken to lower them if needed. Blood glucose should also be checked for diabetics, and to prevent type 2 diabetes.
3. Be active
As predicted, regular physical activity can help prevent heart disease. It is recommended that adults get at least 150 minutes of aerobic activity every week, such as walking, biking, dancing, or swimming. If you are beginning, start by adding a quick walk into your day and you can build up to more activity over time.
4. Manage stress
If not handled well, stress can lead to serious health problems, such as depression, high blood pressure, and heart disease. A few helpful ways to manage stress are catching up with friends and family, deep breathing, taking time to relax, and meditation.
5. Quit smoking
Quitting smoking has many health benefits, but especially helps lower your risk of heart attack and heart disease. Keeping your home smoke-free and staying away from secondhand smoke is important too.
6. Drink alcohol in moderation
If you choose to drink alcohol, it’s best to drink in moderation as drinking too much can increase your risk of heart disease. It is recommended that 1 drink or less in a day for women, and 2 drinks or less for men.
7. Be well rested
Getting enough good quality sleep can lower your risk for many chronic conditions, including diabetes, obesity, and heart disease. The majority of adults need 7 to 9 hours of sleep every night.
Conclusion
In the United States, one in every five deaths was caused by heart disease in 2022. An active lifestyle, following a healthy diet, and routine checkups at the doctor’s office are vital to reducing your risk of heart disease and staying healthy.