How to Reduce Your Risk of Heart Disease
Heart disease remains one of the leading causes of death in the United States, but many of its risk factors are within your control.
Whether you have a family history or simply want to improve your health, taking proactive steps today can greatly reduce your chances of developing cardiovascular problems in the future.
By adopting heart-healthy habits, monitoring key health metrics, and working with your healthcare provider, you can strengthen your cardiovascular system and lead a longer, healthier life.
Here's how you can take control of your heart health.
Simple Lifestyle Changes and Habits That Protect Your Heart
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1.
Eat a Heart-Healthy DietFocus on whole grains, fruits, vegetables, lean proteins, and healthy fats.
Limit saturated fats, trans fats, sodium, and added sugars.
The Mediterranean and DASH diets are both excellent choices for heart health. -
2.
Exercise RegularlyAim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, cycling, or swimming.
Include strength training at least twice a week for overall cardiovascular benefit. -
3.
Maintain a Healthy WeightExcess body weight increases your risk of high blood pressure, high cholesterol, and diabetes — all major contributors to heart disease.
A healthy diet and regular exercise can help you reach and maintain a healthy weight. -
4.
Quit Smoking and Avoid Secondhand SmokeSmoking damages your blood vessels and heart.
If you smoke, seek support to quit.
Avoiding exposure to secondhand smoke is also essential for maintaining good heart health. -
5.
Control Blood PressureMonitor your blood pressure regularly and follow your doctor’s recommendations to keep it in a healthy range, typically below 120/80 mmHg.
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6.
Manage Cholesterol LevelsToo much "bad" LDL cholesterol can lead to plaque buildup in arteries.
Include fiber-rich foods and heart-healthy fats, and take medications if prescribed to control cholesterol. -
7.
Keep Diabetes in CheckPeople with diabetes are at greater risk of heart disease.
Managing blood sugar through diet, exercise, and medications (if needed) is vital for heart health. -
8.
Limit Alcohol ConsumptionIf you drink, do so in moderation.
For most adults, that means up to one drink per day for women and two for men. -
9.
Manage StressChronic stress can negatively affect your heart.
Practice stress-reducing activities such as meditation, yoga, deep breathing, or spending time outdoors. -
10.
Get Regular Health ScreeningsRoutine checkups help detect heart disease risk factors early.
Keep track of your blood pressure, cholesterol, and glucose levels to stay informed and proactive.