12 Tips for Preventing Heart Disease from 12 Tips for Preventing Heart Disease

12 Tips for Preventing Heart Disease

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12 Tips for Preventing Heart Disease

Heart disease is also commonly referred to as heart and blood vessel disease. According to the American Heart Association, the types of cardiovascular disease include heart failure, arrhythmia and heart valve problems. Heart attack and stroke are also related.

*Related: 10 Surprising Things You Never Knew About Your Heart

We need to ask ourselves - is that drink really worth it? Sugary drinks are damaging our bodies, they cause harm to our hearts and contribute to obesity.

It’s crucial to maintain a healthy blood pressure, reduce your overall stress, eat more heart healthy foods, and get a good night’s sleep to prevent the risk for heart disease.

Continue reading for more tips that will help you prevent heart disease.

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Maintain a healthy blood pressure

It’s very important to maintain a healthy blood pressure because once it gets too high, you become at risk for serious health issues. High blood pressure causes damage to your circulatory system and is one of the major causes of heart attack and stroke. Make sure you exercise, eat healthy, reduce stress, cut down on alcohol, and reduce your sodium intake in order to naturally lower your blood pressure.

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Exercise

According to Mayo Clinic, “regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.” This ultimately results in a lower risk of developing heart disease.

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Go to bed earlier

(*Related: The Surprising Health Benefits of Sleep) According to the National Sleep Foundation, individuals who don’t sleep enough are at higher risk for cardiovascular disease. A recent study showed that people who slept fewer than six hours per night were about two times more likely to have a stroke or heart attack than people who slept six to eight hours per night.

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Don’t smoke

As we should already know, smoking cigarettes is extremely hazardous to your health. According to the American Heart Association, “it accounts for more than 440,000 of the more than 2.4 million annual deaths.” Smokers have a higher risk for developing diseases which include fatty buildups in arteries, several types of cancer, lung problems and atherosclerosis. But quite possibly the highest risk factor – coronary heart disease.

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Take a small aspirin every day

The American Heart Association recommends individuals at high risk of heart attack should take a daily low-dose aspirin and that heart attack survivors regularly take a low-dose aspirin.

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Reduce stress

Managing your stress is crucial to maintaining your overall health. Research from Harvard Health Publications explains that staying positive, meditating and exercising are great ways to manage your stress and help your heart.

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Maintain a healthy weight

(*Related: The Health Benefits of Weight Loss) There are tons of health benefits of weight loss; however, when it comes down to preventing heart disease, one of the most important benefits is lowering cholesterol levels. High cholesterol raises your chance for heart attacks and heart disease. “The American Heart Association recommends everyone over the age of 20 have his or her cholesterol levels checked every four to six years, depending on other risk factors (everyday health).”  Weight loss is a positive lifestyle change that helps lower cholesterol, raise your HDL and lower your triglyceride levels.

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Eat fish

(*Related: 13 Foods That Help Fight Migraines) Omega-3s have been proven to help support your heart. For instance, salmon may help decrease inflammation, prevent clot formation and help you maintain healthy cholesterol and blood pressure levels.

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Take supplements

There are quite a few supplements you can take to prevent the risk of heart disease, some of which include fish oil, vitamin D, resveratrol, niacin and aspirin.

 

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Replace sugary drinks with healthier options

Too much sugar can aid in the risk of developing heart disease. Sugar damages your cholesterol and triglycerides, potentially leading to the development of Lipid Disorder. This can put you at serious risk for a heart attack and stroke.

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Drink tea

(*Related: 7 Health Benefits of Green Tea) Believe it or not, lowing your risk of heart disease may just be as easy as drinking a cup of tea. “A study of 40,530 Japanese adults found that participants who drank more than five cups of green tea a day had a 26% lower risk of death from heart attack or stroke and a 16% lower risk of death from all causes than people who drank less than one cup of green tea a day,” according to research.

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Eat more heart healthy foods

Certain foods such as salmon, broccoli, nuts and spinach can improve your heart health. Salmon contains Omega-3s which have been shown to protect against heart disease. Broccoli promotes the production of enzymes that helps keep your heart strong. Nuts have been said to reduce your risk of developing blood clots that may cause heart attacks. Spinach has been shown to cut the chance of developing heart disease.

12 Tips for Preventing Heart Disease