Unfortunately, heart disease can strike anyone at any time, and certain factors raise your risk of developing a cardiovascular condition. Risk factors for heart disease include family history, certain lifestyle behaviors like smoking, being sedentary and eating an unhealthy diet, and health issues like high blood pressure and obesity.
Here's the good news: according to the American Heart Association, up to 80% of heart disease and strokes are preventable with simple lifestyle changes.
Try reducing your risk of heart disease by following these 6 steps that focus on a heart-healthy lifestyle.
1. Eat Healthy
Embrace a heart-healthy diet that includes more fruit, vegetables and whole grains, while consuming less fat, red meat, sugar and salt. To make it easier to stick with healthier food choices, try setting aside time every week to plan healthy meals and snacks before creating a grocery list.
2. Stay Active
Keep moving by including physical activity in your daily routine. In addition to helping you maintain a healthy weight, regular exercise can help lower blood pressure, which is important for a healthy heart. Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week — or talk to your doctor about specific recommendations based on your health status.
3. Get Enough Sleep
Take care of yourself by getting enough sleep on a regular basis and taking steps to reduce stress. A good rule of thumb is to aim for seven to nine hours of uninterrupted sleep per night. For a better night's sleep, try going to bed and waking up at the same time every day. Find healthy ways to manage stress like practicing deep breathing and setting aside time for activities you enjoy.
4. Avoid Unhealthy Lifestyle Choices
Say no to bad habits that can jeopardize your health, such as smoking, drinking too much alcohol and consuming unhealthy foods.
5. Take Care of Your Teeth
Look after your teeth and gums since oral health is directly related to overall health. Be sure to brush and floss daily and visit your dentist twice a year for a routine dental exam and teeth cleaning.
6. Know Your Numbers
Maintain regular checkups and health screenings, and talk to your doctor about any unusual symptoms or health concerns. If a medical screening indicates anything outside of a healthy range, such as high cholesterol or blood pressure, ask your doctor about additional steps you can take to improve your heart health.
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Author Bio
Yasmine S. Ali, MD, MSCI, FACC, FACP is a board-certified cardiologist and clinical lipidologist (cholesterol specialist) who has focused her clinical career on the promotion of heart health and the prevention of cardiovascular disease. She is an award-winning writer and medical educator, and is the President of LastSky Writing, LLC. Dr. Ali is also the author of "Walk Through Fire: The Train Disaster That Changed America" (March 2023), which highlights the irreplaceable role of the community hospital in our nation's history.