The Centers for Disease Control and Prevention (CDC) calculates that heart disease is the cause of one in four deaths in the United States. For both men and women, this type of disease is still the leading cause of death with more than 647,000 individuals every year.1
The heart is the most vital member of the body that constantly working, transporting blood and oxygen to all organs. If you are not given the attention that your heart requires, significant issues may rise.2
Start implementing simple lifestyle adjustments to reduce the risk of developing heart disease and related conditions, such as: 1
1. Avoid tobacco.
Your healthcare team can assist you with quitting smoking, chewing tobacco, vaping, and using other tobacco products. Keep it that way if you don’t currently smoke.
2. If you do consume alcohol, do it in moderation.
Your heart health will suffer if you drink alcohol excessively. The recommended course of action is to limit your alcohol use to no more than one drink per day or abstain from alcohol entirely.
3. Take action.
Try to engage in cardiovascular activity for 20 to 30 minutes a day, three to five times a week. Increase your weekly cardio time till it reaches 150 minutes. By doing something as easy as walking quickly, you can raise your heart rate. You don't need to exercise extremely hard every day.
4. Maintain a healthy weight.
To lose weight or maintain a healthy weight, you must exercise frequently, eat less calories at meals, and cut back on portion sizes. Simply put, you must burn more calories than you take in if you want to lose weight.
5. Consume a healthy diet.
In addition to make you feel better than when you eat processed and junk food, healthy and fresh food options like vegetables, fruits, whole grains, and legumes reduce your chances of becoming obese, developing heart disease, and developing diabetes.
6. Maintain risk factor control.
Get checkups or have a physical examination at least once a year. By doing this, you may monitor your health issues and enable your doctor to check for diabetes, high cholesterol, and high blood pressure (hypertension). If you have these symptoms, discuss medication options and lifestyle modifications with your medical team to help you manage them and reduce your risk for heart disease.
Your doctor can recommend medicine and lifestyle adjustments. If you have a problem like high cholesterol, your doctor might prescribe statin to reduce the cholesterol level. For high blood pressure and diabetes, doctor might recommend for anti-hypertension agent therapy and/ or anti-diabetic drugs. Be sure to follow a healthy lifestyle plan and take your medications as directed by your doctor.3
1. Mayoclinic Health System. Easy tips to improve your heart health. Updated on July 01, 2022. Mayoclinic. Available at: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/easy-tips-to-improve-your-heart-health
2. Asp Karen. Heart Health Tips. Updated on June 29, 2022. WebMD. Available at: https://www.webmd.com/heart/heart-health-tips
3. Strategies to prevent heart disease. Updated on January 14, 2022. Mayoclinic. Available at: https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502