Heart disease tops the list of the causes of death in the United States. Unfortunately, there are some factors that can lead it to it, such as your age and genetic risk, which you cannot control. However, many other risk factors also count. Reducing these can prevent or take down your chances of heart disease.
To help you out, here’s a list of ways you can lower your risk of heart disease:
1 – Keep your blood pressure in check
High blood pressure substantially ups your risk of heart-related problems. Therefore, it is crucial to regularly check your BP. You can also make some dietary changes to prevent your risk of hypertension. The first thing that should be kept in mind is that you should consume a diet low in salt content.
2 – Maintain a healthy weight
Among the many health concerns that a high body mass index can cause is cardiovascular disease. If you are overweight and obese, your cholesterol and triglyceride levels can jump up. Moreover, hypertension risk is also high for those who weight more. These three are indictors of heart disease. Apart from heart-related health concerns, obese or overweight people are also at the risk of other ailments.
3 – Increase physical activity
While you shouldn’t overstress your body with home chores and work, you should exercise a good amount. Physical activity will improve your blood circulation and strengthen your heart. It will also enable you to maintain a healthy weight. For good heart health, spend at least 20 minutes exercising on a daily basis.
4 – Limit your intake of alcohol
Latest researches say that alcohol doesn’t have any good to offer to your health. When it comes to your heart, it only raises your blood pressure as well as calories. Therefore, do not drink more than one alcoholic beverage in a day if you are a woman. If you are a man, don’t consume more than two drinks per day.
5 – Quit smoking
Even the packets of cigeratte read that smoking is injurious to health. Smoking can cause hypertension as well as substantially increase your risk of heart disease and stroke. For those who don’t smoke anyway, they shouldn’t start. For those who do, quitting can be pretty challenging. If you fall in the latter category, consult your healthcare provider to get started with an effective quitting plan.
6 – Avoid stressing too much
Stress itself can trigger heart attack. It can also up blood pressure markers. The worst effect of stress is that it can increase your urge to eat more. It can lead you to heavy drinking and smoking as well, which are both harmful for your overall health including your heart. You can reduce stress levels by listening to music, meditating, etc.
7 – Sleep well
Last but not the least, get proper sleep. Apart from the duration of your sleep, your sleep’s quality should also be good. Experts suggest you should get at least 7 to 9 hours of restful sleep. You can improve your sleep by practicing good sleep hygiene. This includes stopping the use of your phone prior to bedtime, ensuring the temperature is comfortable, and more.