Heart disease is still the number one cause of death in the U.S., but fortunately, it’s also one of the most preventable.
Here are seven heart-smart practices to help you reduce your risk of heart attack, stroke, and other forms of cardiac disease. Remember, when you decide to form healthy habits, you can make the changes gradually, one at a time. Getting started is the important part.
- Know your risk.
Preventing heart disease starts with knowing what your risk factors are and what you can do to lower them. Your risk depends on many things, some of which are changeable and others that are not. Risk factors are conditions or habits that make a person more likely to develop a disease.
Examples include, but are not limited to: having high blood pressure and high cholesterol, being overweight, smoking, and not getting regular physical activity. Talk with your doctor about your individual risk and what preventive actions they suggest.
- Get moving.
Getting regular physical activity helps your heart in many ways. It can help you lose excess weight, lower your blood pressure and cholesterol, help you manage stress, and more. Aim to participate in at least 30 minutes of moderate physical activity at least five days per week.
When you consider that there are 1,440 minutes in every day—dedicating 30 for heart health seems doable. You can break up that half hour into two 15-minute sessions, or three 10-minutes sessions. And anything that gets your heart beating faster counts!
- Eat wisely.
A flexible and balanced eating plan can help lower your high blood pressure and improve your cholesterol. Focus on vegetables, fruits, whole grains, fat-free or low-fat dairy, and protein-rich foods, Limit foods and beverages high in sodium (salt), saturated fat, added sugars, and alcohol.
- Quit smoking/vaping.
Any amount of smoking or vaping, even occasional, damages your heart and blood vessels. Talk with your doctor about programs and products that can help you quit.
The good news: Within 20 minutes of quitting, your heart rate and blood pressure drop. Within one year, your risk of heart disease is about half that of a smoker’s. At 15 years, your risk of heart disease, including stroke, is reduced to that of a nonsmoker.
- Get enough sleep.
During sleep, your body works to support healthy brain function and maintain your physical health. Not getting enough sleep or good-quality sleep over time can raise your risk for chronic health problems, including heart disease. Aim for 7 ‒ 9 hours of sleep each night.
If you have trouble sleeping, try going to bed and waking up at the same time each day and avoiding caffeine. It also helps to exercise regularly, but not within two or three hours before bedtime.
- Maintain a healthy weight.
Being at a healthy weight is important for preventing heart disease as well as maintaining good overall health. A healthy weight for adults is generally a body mass index (BMI) between 18.5 and 24.9. But talk to your healthcare provider about what your BMI means for you.
If you have been diagnosed with overweight or obesity, it’s important to follow your doctor’s recommendations. There are healthy and unhealthy ways of losing weight. In general, following a heart-healthy eating plan and being physically active are some ways to help you achieve and maintain a healthy weight.
- Find a support system.
Studies show that having positive social support, close relationships, and feeling connected to others makes it easier to stick to heart-healthy habits. Creating a supportive environment is one of the best ways to cope with a diagnosis or take charge of your health. If you or someone you know has been diagnosed with heart disease, take the time to be engaged with your medical practitioners and connect with friends and family.
Sources:
American Heart Association
Centers for Disease Control and Prevention
National Heart, Lung, and Blood Institute (NHLBI)