Heart disease is a leading cause of death, but it’s not inevitable. While you can’t change some risk factors such as family history, gender or age there are plenty of ways you can reduce your risk of heart disease.
Get started with these tips for boosting your heart health:
Don’t smoke or use tobacco
One of the best things you can do for your heart is to stop smoking or using smokeless tobacco. Even if you’re not a smoker, be sure to avoid secondhand smoke.
Chemicals in tobacco can damage the heart and blood vessels. Cigarette smoke reduces the oxygen in the blood, which increases blood pressure and heart rate because the heart has to work harder to supply enough oxygen to the body and brain.
Get moving: Aim for at least 30 to 60 minutes of activity daily
Regular, daily physical activity can lower the risk of heart disease. Physical activity helps control your weight. It also reduces the chances of developing other conditions that may put a strain on the heart, such as high blood pressure, high cholesterol and type 2 diabetes.
Eat a heart-healthy diet
A healthy diet can help protect the heart, improve blood pressure and cholesterol, and reduce the risk of type 2 diabetes. A heart-healthy eating plan includes:
- Vegetables and fruits
- Beans or other legumes
- Lean meats and fish
- Low-fat or fat-free dairy foods
- Whole grains
- Healthy fats, such as olive oil
Maintain a healthy weight
Being overweight especially around the middle of the body increases the risk of heart disease. Excess weight can lead to conditions that increase the chances of developing heart disease including high blood pressure, high cholesterol and type 2 diabetes.
If you have a condition such as high cholesterol, high blood pressure or diabetes, your health care provider may prescribe medications and recommend lifestyle changes. Make sure to take your medications as your health care provider prescribes and follow a healthy-lifestyle plan.
