Heart disease is the leading killer of both men and women in the United States, causing about 1 in 4 deaths, according to the Centers for Disease Control and Prevention (CDC). Major risk factors for heart disease include high blood pressure, high cholesterol, and diabetes, as well as tobacco use, according to everydayhealth.
Although some people are born with a genetic predisposition to heart disease, that doesn’t mean it’s inevitable, and you can prevent heart disease from developing in several ways — and prevent it from getting worse if you’re diagnosed with a specific heart problem. Here are some heart disease prevention strategies. .
The American Heart Association (AHA) recommends eating a few meatless meals each week and increasing the amount of fiber and whole grains in your diet, such as whole grains such as oatmeal, barley, quinoa, brown rice, beans, lentils, nuts, seeds, and fruits, because most of the saturated fats that Raised cholesterol comes from animal meats and full-fat dairy products, and eating more plant foods may help lower your cholesterol and reduce your risk of heart disease.
Excess weight is a major risk factor for heart disease and affects the majority of Americans. According to the Centers for Disease Control and Prevention, 74% of adults in the United States are overweight, including nearly 43% who are obese. You lose weight, everything starts to correct itself: blood pressure drops, glucose drops, and “good” cholesterol levels rise.
The American Heart Association recommends getting at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous physical activity per week. Staying fit can improve your heart health in countless ways, such as helping lower blood pressure, managing your weight, And lower cholesterol, control blood sugar, and even reduce stress.
One of the easiest and most convenient ways to help prevent heart disease is simply to put on your athletic shoes and go for a brisk walk. Walking is a good form of moderate aerobic activity, which helps reduce the risk of heart problems such as obesity and high blood pressure, says Joan Larsen RD. Dietitian “If you wear a step counter, aim for 10,000 steps per day.” This equates to about five miles, depending on your step.
Lack of sleep is linked to a number of risk factors for heart disease, including high blood pressure, stroke, diabetes, and heart failure, as well as a sleep disorder called sleep apnea. It leads to poor sleep quality and reduced blood oxygen supply. When this happens, the body releases stress hormones, which over time can increase the risk of heart disease.
Smoking in itself is a major risk factor for heart disease, and when combined with other risk factors, such as high cholesterol levels, high blood pressure, and obesity, it increases the risk of heart disease.
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