Heart disease is one of the most serious health concerns in western society, and one of the leading causes of death in the US. There are many different types of heart disease, with many different possible causes. While not all of these are within our control, the good news is that there are steps we can take in order to reduce our risk of developing the condition. Here are three of the most effective.
1. Diet
Obesity is a major risk factor for developing heart disease, so losing weight and eating more healthily is a key step to take. Luckily by using dietary management of obesity to help hit your goals, you can achieve great results. The best foods to eat for a healthy heart include fresh fruit and vegetables, whole grains, nuts, seeds, fish and legumes. You want to avoid having too much saturated fat or trans-fat, as these can both increase the amount of cholesterol in your blood. This in turn raises your risk of developing coronary heart disease. You should also aim to avoid consuming too much salt or drinking too much alcohol as these have both been found to raise your blood pressure and increase your risk of heart attack and heart disease. Over time, these dietary changes will make a big difference to not only your weight and the health of your heart, but also your overall wellbeing.
2. Exercise
When it comes to tackling heart disease, staying physically active is one of the most important actions you take. Studies have shown that exercise not only works to prevent heart disease, it can also help to treat the condition if you already have it. This is because the heart is a muscle, and exercise helps to keep it strong and healthy – just like your abs or biceps! Regular physical activity will keep your blood vessels flexible, which in turn helps the blood to flow around your body more smoothly and reduce your blood pressure. It’s widely recommended that adults aim for 150 minutes a week of moderate intensity activity, or 75 minutes a week of vigorous intensity activity. Your fitness regime should ideally incorporate both aerobic activity such as running and muscle strengthening exercises such as weightlifting.
3. Wellbeing
This aspect of tackling heart disease is not touched on quite as often as the first two but is definitely just as important. Studies indicate that stress can have a damaging impact on your heart by increasing inflammation and blood pressure, so it’s vital to take care of your wellbeing. Set aside time for some self-care activities such as meditation, breathing exercises, journaling, spa trips, creative hobbies, and spending quality time with your friends and family. You should also aim to get 6-8 hours of sleep every night. If you find this difficult, try wearing a sleep mask and getting blackout curtains to keep your bedroom dark, having a regular sleep schedule, avoiding caffeine and screen use late in the day, and listening to a relaxing sleep story before bed. All of these actions can help to reduce stress, which also makes it less likely that you’ll turn to negative habits such as drinking or smoking that do serious damage to your heart.