3 John 1:2 Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth.
Heart disease may be a leading cause of death, but that doesn’t mean you have to accept it as your fate. Although you lack the power to change some risk factors — such as family history, sex or age — there are some key heart disease prevention steps you can take to reduce your risk.
You can avoid heart problems in the future by adopting a healthy lifestyle today. Here are seven heart disease prevention tips to get you started.
Don’t smoke or use tobacco
Smoking or using tobacco of any kind is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries due to plaque buildup (atherosclerosis). Atherosclerosis can ultimately lead 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.
Women who smoke and take birth control pills are at greater risk of having a heart attack or stroke than are those who don’t smoke or take birth control pills, because both can increase the risk of blood clots.
When it comes to heart disease prevention, no amount of smoking is safe. But, the more you smoke, the greater your risk. Smokeless tobacco, low-tar and low-nicotine cigarettes, and secondhand smoke also can be risky. Even so-called social smoking — smoking only while at a bar or restaurant with friends — can be dangerous and increase the risk of heart disease.
Exercise for about 30 minutes on most days of the week
Getting some regular, daily exercise can reduce your risk of heart disease. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater.
Physical activity can help you control your weight and reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes.
In general, you should do moderate exercise, such as walking at a brisk pace, for about 30 minutes on most days of the week. That can help you reach the Department of Health and Human Services recommendations of 150 minutes a week of moderate aerobic activity, 75 minutes a week of vigorous aerobic activity, or a combination of moderate and vigorous activity. For even more health benefits, aim for 300 minutes of moderate aerobic activity or 150 minutes of vigorous aerobic activity every week. In addition, aim to do strength training exercises two or more days a week.
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. Aim to eat beans, low-fat or fat-free dairy products, lean meats, and fish as part of a healthy diet.
Avoid too much salt and sugars in your diet.
Limiting certain fats you eat also is important. Of the types of fat — saturated, polyunsaturated, monounsaturated and trans fat — try to limit or avoid saturated fat and trans fat. Aim to keep saturated fat to 5 or 6 percent of your daily calories. And try to keep trans fat out of your diet altogether.
Major sources of saturated fat include:
Full-fat dairy products
Coconut and palm oils
Sources of trans fat include:
Deep-fried fast foods
Packaged snack foods
Crackers, chips and cookies
If the nutrition label has the term “partially hydrogenated” or “hydrogenated,” it means that product contains trans fat.
Maintain a healthy weight
Being overweight — especially if you carry excess weight around your middle — increases your risk of heart disease. Excess weight can lead to conditions that increase your chances of heart disease — including high blood pressure, high cholesterol and diabetes.
Metabolic syndrome — a combination of fat around your abdomen, high blood pressure, high blood sugar and high triglycerides — also increases the risk of heart disease.
One way to see if your weight is healthy is to calculate your body mass index (BMI), which considers your height and weight in determining whether you have a healthy or unhealthy percentage of body fat. BMI numbers 25 and higher are generally associated with higher cholesterol, higher blood pressure, and an increased risk of heart disease and stroke.
Get enough quality sleep
Sleep deprivation can do more than leave you yawning throughout the day; it can harm your health. 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. If you wake up without your alarm clock and you feel refreshed, you’re getting enough sleep. But, if you’re constantly reaching for the snooze button and it’s a struggle to get out of bed, you need more sleep each night.
Some people cope with stress in unhealthy ways — such as overeating, drinking or smoking. Finding alternative ways to manage stress — such as physical activity, relaxation exercises or meditation — can help improve your health.
Get regular health screenings
High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing for them, you probably won’t know whether you have these conditions. Regular screening can tell you what your numbers are and whether you need to take action.