Strategies To Prevent Heart Disease

Heart disease may be a leading cause of death. There are some key heart disease prevention steps you can take. Here are six heart disease prevention tips to get you started.

Strategies To Prevent Heart Disease

Strategies To Prevent Heart Disease


Heart disease may be a leading cause of death. There are some key heart disease prevention steps you can take. Here are six heart disease prevention tips to get you started.


1. Don’t Smoke Or Use Tobacco
Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries (atherosclerosis) which ultimately leads to a heart attack. Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure and heart rate by forcing your heart to work harder to supply enough oxygen.


The good news, though, is that when you quit smoking, your risk of heart disease drops almost to that of a nonsmoker in about five years.


2. Exercise For 30 Minutes every day
Getting some regular, daily exercise can reduce your risk of fatal heart disease like high blood pressure, high cholesterol, and diabetes. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater.


3. Eat A Heart-Healthy Diet
Eating a healthy diet can reduce your risk of heart disease. Two examples of heart-healthy food plans include the Dietary Approaches to Stop Hypertension (DASH) eating plan and the Mediterranean diet.


A diet rich in fruits, vegetables, and whole grains can help protect your heart. Saturated fat and trans fat are the ones to try to limit or avoid.


4. Maintain A Healthy Weight
Being overweight, especially if you carry excess weight around your middle, ups your risk of heart disease. Excess weight can lead to conditions that increase your chances of heart disease — high bp, high cholesterol, and diabetes.


One way to see if your weight is healthy is to calculate your body mass index (BMI), BMI numbers 25 and higher are associated with higher blood fats, higher blood pressure, and an increased risk of heart disease and stroke.


5. Get Enough Quality Sleep
People who don’t get enough sleep have a higher risk of obesity, high blood pressure, heart attack, diabetes, and depression.
Most adults need seven to nine hours of sleep each night.


6. Get Regular Health Screenings
High blood pressure and high cholesterol can damage your heart and blood vessels. Regular screening can tell you what your numbers are and whether you need to take action.


Blood Pressure: Regular blood pressure screenings usually start in childhood. Adults should have their blood pressure checked at least every two years. Optimal blood pressure is less than 120/80 millimeters of mercury.


Cholesterol Levels: Adults should have their cholesterol measured at least once every five years starting at age 20 if they have risk factors for heart disease, such as obesity or high blood pressure.


Diabetes Screening: Since diabetes is a risk factor for developing heart disease, you may want to consider being screened for diabetes. Depending on your risk factors, such as being overweight or having a family history of diabetes, your doctor may recommend early screening for diabetes.

So, try to follow these Strategies To Prevent Heart Disease. If you have any Heart complications, consult top Cardiologists

Also, Read - Here are some tips for maintaining blood sugar level.