Strategies to Prevent Heart Disease

 You can prevent heart disease by following a heart-healthy lifestyle. Here are strategies to help you protect your heart.

Heart disease is one of the leading causes of death, but it is not inevitable. Although you can't change some risk factors, such as family history, gender, or age, there are many ways to lower your risk of heart disease.

Start with these seven tips to improve your heart health:

1. Do not smoke or use tobacco

One of the best things you can do for your heart is to quit smoking or use smokeless tobacco. Even if you don't smoke, be sure to avoid second-hand smoke.

The chemicals in tobacco can hurt the heart and blood vessels. Cigarette smoke reduces oxygen in the blood, which increases blood pressure and heart rate because the heart has to work harder to supply sufficient oxygen to the body and brain.

However, there is good news. The risk of heart disease begins to decline the day after quitting. After a year without cigarettes, the risk of heart disease is reduced to about half the risk of a smoker. No matter how long you've been smoking, you'll start reaping the rewards as soon as you quit.

2. Get moving: Aim for at least 30 to 60 minutes of activity daily

Regular, daily physical activity can reduce the risk of heart disease. Physical activity helps control your weight. It also lowers the risk of developing other conditions that can put a strain on the heart, such as high blood pressure, high cholesterol, and type 2 diabetes.

If you haven't been active for a while, you may need to work slowly towards these goals, but in general you should aim for at least:

  • 150 minutes per week of moderate aerobic exercise, such as brisk walking
  • 75 minutes per week of vigorous aerobic activity, such as running
  • Two or more strength training sessions per week.

Even shorter periods of activity provide heart benefits, so if you can't meet these guidelines, don't give up. Just five minutes of movement can help, and activities like gardening, cleaning, climbing stairs and walking the dog count towards the total. You don't need to exercise vigorously to reap the benefits, but you can see greater benefits by increasing the intensity, duration and frequency of your workouts.

3. Eat a heart-healthy diet

A healthy diet can help protect your heart, improve your blood pressure and cholesterol levels, and reduce your risk of type 2 diabetes. A heart-healthy diet includes:

  • Vegetables and fruits
  • Beans or other legumes
  • Lean meats and fish
  • Low-fat or fat-free dairy products
  • Whole grains
  • Healthy fats, like olive oil.

Two examples of heart-healthy diets include the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet.

Limit consumption of the following:

  • Salt
  • Sugar
  • processed carbohydrates
  • Alcohol
  • Saturated fats (found in red meats and whole dairy products) and trans fats (found in fried fast foods, french fries, baked goods)

4. Maintain a healthy weight

Being overweight, especially in the middle of the body, increases the risk of heart disease. Being overweight can lead to conditions that increase your risk of developing heart disease, such as high blood pressure, high cholesterol, and type 2 diabetes.

Body Mass Index (BMI) uses height and weight to determine whether a person is heavy or obese. A BMI of 25 or more is considered overweight and is generally associated with high cholesterol, high blood pressure, and an increased risk of heart disease and stroke.

Waist circumference can also be a good tool for measuring how much belly fat you have. Your risk of heart disease is higher if your waist circumference is greater than:

  • 40 inches (101.6 centimeters or cm) for men
  • 35 inches (88.9 cm) for women

Even a small weight loss can be beneficial. Losing weight by 3% to 5% can help lower certain blood fats (triglycerides), lower blood sugar (glucose), and reduce the risk of type 2 diabetes. Losing, even more, helps lower blood pressure and blood sugar. of cholesterol.

5. Sleep well

People who don't get enough sleep are at increased risk of obesity, high blood pressure, heart attack, diabetes, and depression.

Most adults need at least seven hours of sleep each night. Make sleep a priority in your life. Establish a sleep schedule and stick to it by going to bed and getting up at the same time each day. Keep your bedroom dark and quiet, so it's more comfortable to sleep in.

If you feel like you've gotten enough sleep, but are still tired during the day, ask your healthcare provider if you should be checked for obstructive sleep apnea, a condition that can increase your risk of heart disease. Signs of obstructive sleep apnea include loud snoring, stopping breathing for brief periods during sleep, and waking up out of breath. Treatments for obstructive sleep apnea can include weight loss if you're overweight or using a continuous positive airway pressure (CPAP) machine that keeps your airways open while you sleep.

6. Manage stress

Some people deal with stress in harmful ways, such as overeating, drinking, or smoking. Finding other ways to manage stress, such as physical activity, relaxation exercises, or meditation, can help improve your health.

7. Get regular health checkups

High blood pressure and high cholesterol can harm the heart and blood vessels. But if you don't get tested, you probably won't know if you have these conditions. Regular screening can tell you what your numbers are and if you need to take action.

  • Blood pressure. Regular blood pressure testing usually begins in childhood. From the age of 18, blood pressure should be measured at least once every two years to screen for hypertension as a risk factor for heart disease and stroke.
If you're between the ages of 18 and 39 and have risk factors for high blood pressure, you'll likely be screened once a year. People 40 and older also have an annual blood pressure test.
  • Cholesterol levels. In general, adults have their cholesterol levels checked at least once every four to six years. Cholesterol screening usually begins in your 20s, although earlier testing may be recommended if you have other risk factors, such as a family history of early heart disease.
  • Screening for type 2 diabetes. Diabetes is a risk factor for heart disease. If you have risk factors for diabetes, such as being overweight or a family history of diabetes, your healthcare provider may recommend early detection. Otherwise, screening is recommended from the age of 45, with a retest every three years.

If you have a medical condition such as high cholesterol, high blood pressure, or diabetes, your healthcare provider may prescribe medications and recommend lifestyle changes. Be sure to take your medications as prescribed by your healthcare provider and follow a healthy lifestyle plan.

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