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10 strategies to reduce the risk of heart disease

Heart disease refers to various health conditions that affect one’s cardiovascular health. Heart diseases can lead to life-threatening complications; therefore, timely treatment is important in managing them. Various factors ranging from age, gender, and family history can contribute to developing heart diseases. However, one can take several measures to prevent the risk of developing heart disease and remain healthy. Here are some lifestyle changes that help protect one’s heart health.

1- Know your risk

Before incorporating any significant changes to one’s lifestyle, it is important to determine one’s risk of developing heart disease. Knowing your risk levels can help you and your healthcare provider decide the best prevention and treatment plan. Some factors contributing to heart disease include-

Age- Men above 45 and women above 55 are at a higher risk of developing heart conditions.
Gender- Heart disease affects men and women differently. While estrogen can help protect women against heart disease, diabetes raises its risk more in women than men.
Family history- People with an immediate family history of cardiovascular diseases are at an increased risk of getting the condition.

2- Control blood pressure

High blood pressure levels are a significant risk factor for heart disease among many adults. Therefore, it is advised to have your blood pressure tested at least once every year to ensure it is normal. People with high blood pressure must get tested regularly and make lifestyle and nutritional changes to control it. Nutritional changes may include sticking to a low-sodium meal plan, eliminating trans fats, increasing soluble fiber intake, and eating foods high in omega-3 fatty acids such as salmon, tuna, mackerel, walnuts, and flaxseeds.

3- Keep cholesterol levels under control

High cholesterol levels and triglycerides can clog the arteries and raise the risk of heart blockages and cardiovascular diseases. Therefore, it is important to reduce their levels by eating healthy foods and following the treatment plan advised by a health expert.

4- Eat healthily

Eating heart-healthy food is important to reduce the risk of heart disease. Some foods to include in the daily meal plan are listed below.

Eating healthy portions of fruits and vegetables, whole grains, nuts, poultry, fish, and vegetable oils
Reducing the coof red and processed meats, refined carbohydrates, and foods and beverages with added sugar, sodium, and trans fats
Eat less salty foods such as processed bread, canned goods, packaged snacks, and fast-food meals. Instead, rely on potassium-rich alternatives such as legumes, fruits, vegetables, and low-fat dairy products.

5- Exercise regularly

According to research, individuals leading a sedentary lifestyle are more at risk of life-threatening complications like heart attacks. Regular exercise can help lower the risk of heart disease, diabetes, stroke, osteoporosis, high blood pressure, and certain cancers. It can also help manage stress, improve sleep, boost mood, maintain balance, and improve cognitive function, especially among seniors. To see the benefits of workouts, engage in 30 minutes of exercise such as walking, jogging, running, swimming, or cycling five days a week.

6- Manage stress well

Stress is associated with an increased risk of heart disease in several ways. It can spike blood pressure and act as a trigger for a stroke or heart attack. Stress is often linked with unhealthy coping mechanisms such as overeating, which can negatively affect cardiovascular health. To manage this, keep your stress levels under control in a healthy way that works best for you. For some, this may mean exercising regularly, while for others, it may involve journaling, listening to music, meditating, attending therapy, or spending time with loved ones.

7- Improve sleep health

Sleep is also an essential part of maintaining heart health. Healthy adults are recommended to get 7-9 hours of sleep per night. Poor or excessive sleep can increase the risk of heart disease and impact other risk factors such as food, exercise, blood pressure, and inflammation.

Poor sleep could result from several reasons, such as clinical sleep disorders, haphazard work schedules, poor sleep hygiene, or even stress. If you do not feel adequately rested for the day, consider speaking to your healthcare provider. One can also improve one’s sleep habits by maintaining a sleeping schedule, having a calming bedtime ritual, exercising regularly, avoiding caffeine before bed, and keeping electronic devices away from your bedroom.

8- Keep blood sugar levels under control

Diabetes or high blood sugar is another significant risk factor for developing heart conditions. Excessive blood sugar levels can damage the blood vessels and nerves surrounding the heart. For individuals with a family history of diabetes, health experts may advise early screenings for the condition. Others should start testing for this condition by age 45 and get retests every three years. People who live with diabetes must aim to keep their blood pressure levels under 130/80mmHg.

9- Follow your treatment plan as directed

For individuals with high blood pressure, diabetes, and high cholesterol, doctors may prescribe a treatment plan and lifestyle changes to keep these symptoms under control. Make sure to follow the treatment strategy advised by the healthcare professional without fail to reduce the risk of heart disease.

10- Work with your health team

Work with your health expert to determine the potential risks and create a heart-healthy management strategy. Be open during communication with your healthcare provider, and inform them of any challenges you may face while incorporating these changes. Discuss your healthcare plan with them regularly, and ask them questions to help you adapt better to these plans. It can include questions on topics such as stress, sleep, food, social support, or even family situations that may impact your general health.

A healthy lifestyle is critical to lowering the risk of developing heart disease. Take charge of your cardiovascular health by remaining active and fit, eating healthy, and managing other conditions more effectively.

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