How You Can Lower Your Risk of the Leading Cause of Death in the U.S.
- Author: Teresa Boehm
- Posted: 2024-08-20
Heart disease has the unwanted distinction of being the biggest killer in the U.S., responsible for every one in five deaths in the country. The term heart disease encompasses a number of conditions related to the heart and its blood vessels. This includes acute heart failure, heart attack, or long-term coronary heart disease. While some of the risk factors for heart disease are genetic, there are also specific steps that you can take to reduce your risk of this silent killer. Here are a few of the best ways that you can reduce your risk of becoming a victim of heart disease.
Nourish Your Body Wisely
What you put into your body is one of the most important choices that you can make for good heart health. The best diet to reduce this risk focuses on vegetables and fruits, whole grains, lean portions, and low-fat dairy products. Even if you do not have underlying genetic risks for developing heart disease, it is prudent to limit your intake of sodium, red meats, and saturated fats. All of these types of food have been linked to an increase in the risk of heart disease.
It is also a good idea to be intentional about increasing your fiber intake as this will help to decrease levels of inflammation throughout the body. Foods rich in omega-3s have been shown to reduce the amount of plaque in and and around the arteries. Good sources of omega-3s include fatty fish such as salmon, avocados, walnuts, and extra-virgin olive oil.
Catch Those ZZZs
Do not discount the power of a good night's sleep. Practicing solid sleep habits will boost the body's natural immune system. You should aim to get seven to nine hours of sleep each night. Tips to make this happen include eliminating caffeine consumption by the afternoon hours, staying on a regular sleep schedule, avoiding screen time for at least one hour prior to bedtime, and creating a supportive sleeping environment.
Get Moving
The American Heart Association (AHA) recommends getting at least 150 minutes of moderate intensity exercise each week. Every little bit of exercise helps when it comes to cutting the threat of heart disease. There is no shame in starting small and working your way up. A higher body weight is one of the most significant risk factors of heart disease, making it important that you are intentional about keeping your weight at a healthy level through good eating habits and regular exercise.
Keep Stress Levels in Check
Stress is a killer when it comes to heart disease. While some amount of stress in your life is normal and healthy, excessive stress for a prolonged period of time is a risk factor for this condition. You can manage stress levels by being committed to a regular exercise routine, taking time for self-care, practicing meditation and breathing exercises, and writing in a daily journal. It may take a bit of experimenting to find the best combination of strategies that work the best for you to keep your stress levels in check.
Kick the Bad Habits
If you are a smoker, you probably understand the risks associated with this habit. Heart disease is one of the biggest risks of smoking. The carcinogens in cigarettes have been proven to damage the heart and blood vessels in both direct and indirect ways. Although quitting smoking is no easy feat, there are a number of resources available to smokers who are ready to kick this habit once and for all.
While not as dangerous as smoking, too much alcohol consumption is also not good for your health. The current dietary guidelines recommend that Americans limit their alcohol consumption to no more than two drinks per day for men and one drink or less for women.
Stay on Top of Preventative Health
Lastly, staying on top of your preventive health measures by scheduling regular appointments with your medical care provider is essential. A physician will help you to identify your risk factors and to treat any symptoms in a timely manner. You do not want to wait until the heart disease has progressed too far to treat it.
All of these steps will go a long way in helping you to reduce your individual risk of heart disease, supporting your goals of living a long and healthy life.
