How to Lower Your Risk of Heart Disease?
Heart disease is one of the most dangerous diseases of our time. According to statistics, it is the leading cause of death in the United States. It is also a major cause of disability. Nowadays, more and more people are victims of a sedentary lifestyle. Does this mean we are all doomed? Absolutely not!
Some risk factors are out of your control, like genetics, but you can do many things to prevent heart diseases like sports and the proper diet. Read on and find out how to take care of your body and lower your risk of heart disease. Just don’t forget that we are still in the midst of a pandemic, so it would be best to acquire a coronavirus test kit so that you can keep yourself and other people healthy.
Some people are genetically predisposed to heart disease. If you have a family history of heart disease, then you are more likely to get it than those who don’t have a family history. Some of the most common genetic causes of heart disease include:
- Cardiac hypertrophy: This is an enlargement of the heart muscle due to thickening and stretching. It can be caused by a number of factors, including pressure changes in the heart and high blood pressure.
- Coronary artery disease: This is a narrowing of the coronary arteries due to plaque build-up. This narrows the passage for blood flow. This can trigger a heart attack or a stroke.
- Atrial fibrillation: This is an irregular heart rhythm that makes it difficult for the heart to pump blood to other parts of your body.
- Arrhythmia: This is another irregular heart rhythm that can cause irregular heartbeat or breathing problems.
There are many things you can do to lower your risk of heart disease. The following list summarizes some of the most important ways:
Smoking is the number one preventable cause of death in America. Smoking can trigger a heart attack or stroke. It can also make your heart weaker and harder to pump blood through the body.
Drink Alcohol Responsibly
Alcohol consumption increases your risk of high blood pressure, heart disease, and stroke. According to a study published by the Harvard School of Public Health, people who consume alcohol excessively are 72% more likely to develop heart disease than those who don’t.
Exercise strengthens your heart muscles, improves blood flow and overall physical fitness, and reduces your risk of developing high blood pressure. According to a study published by the National Institutes of Health, people who exercised for 30 minutes every day reduced their risk of dying from heart disease by 30%.
Maintain a Healthy Weight
Being overweight or obese is one of the major risk factors that increase your risk of developing heart disease. Fad diets are not the answer to this problem. What works best is to eat a well-balanced diet and exercise regularly. You should also avoid excessive alcohol and tobacco use.
Eat a Healthy Diet
A diet rich in fruit, vegetables, and whole grains will help you maintain your weight while providing essential vitamins and minerals to protect your heart and other organs from oxidative stress. A healthy diet will also help you reduce your risk of developing diabetes and other chronic diseases.
Limit the Amount of Salt You Consume
High amounts of salt can increase your risk of developing high blood pressure, which can trigger a heart attack or stroke. You should limit the amount of salt you put on your food to less than 6g (0.2oz) per day and less than 0.8g (0.03oz) a day if you have high blood pressure or kidney disease. The easiest way to do this is to “salt before cooking” or “salt lightly after cooking” as it takes more salt to add flavor to your food when it’s cooked than when it’s raw.
Get Enough Sleep
Sleep deprivation can raise blood pressure levels and can trigger an irregular heartbeat that could lead to a heart attack or stroke. It can also lead to memory problems, depression, anxiety, and digestive problems that may lead to obesity and heart disease. According to the CDC (Centers for Disease Control), adults should get 7-9 hours of sleep per night, and children 12-18 years old should get 8-10 hours of sleep per night.
Eat More Omega-3 Fatty Acids
Omega-3 fatty acids are essential nutrients that protect your heart, brain, and other organs from oxidative stress. They also reduce inflammation, which can lower your risk of developing cancer and other chronic diseases. Omega-3 fatty acids are found in fish such as salmon, mackerel, herring, anchovies, sardines, trout, and lake trout, but they can also be found in nuts and seeds such as walnuts, flax seeds, and chia seeds. You can also get Omega-3 fatty acids from fish oil supplements.
Get Enough Vitamin D
Vitamin D is an essential nutrient that helps you absorb calcium, which is crucial for your bone health and preventing osteoporosis. It is also important for regulating your immune system, preventing flu and pneumonia. There is strong evidence that Vitamin D reduces the risk of developing heart disease by lowering blood pressure and improving blood flow. You can get vitamin D from sunlight or from supplements.
Avoid Second-hand Smoke
Secondhand smoke contains the same toxic chemicals that are present indirect tobacco smoke including particulate matter, carbon monoxide, and tar that can cause lung cancer, heart disease, and stroke. Secondhand smoke can also trigger asthma attacks and respiratory infections in children. According to the CDC (Centers For Disease Control), there is no safe level of secondhand smoke exposure. It is best to avoid smoking completely if you want to lower your risk of heart disease and other chronic diseases.
There is nothing more important than your health. It is necessary to take care of yourself if you want to live long and happily. You don’t have to invest in expensive medicine, you simply need to adjust your lifestyle so you can comfortably lead a healthy way of life. Most of the recommendations are helpful not only for your heart but for your overall health and wellbeing.