Heart disease accounts for around 32 percent of deaths around the world. Due to this, it is the leading cause of death in the world. The disease is also a considerable cause of medical disabilities in the United States. Despite this, you can still lower your risk of developing heart disease.
But you should remember that there are some factors that you cannot change, including age, gender, and family history. On the other hand, you can do something about your lifestyle to protect yourself against heart disease. Here are the ways you can reduce your risk of developing heart disease.
Have a Healthy Diet
A balanced diet can do wonders for your body. It can improve your blood pressure, reduce cholesterol levels, lower the risk of diabetes, and protect your heart. A heart-healthy diet includes fruits, vegetables, fish, lean meat, beans, and whole grains.
The diet should also include low-fat dairy products and healthy fats. You should also limit your salt and sugar intake. To help protect your heart you should also reduce your consumption of saturated and trans fat. Additionally, a lower alcohol intake is good for your heart.
Exercise Every Day
Exercising every day is also an excellent way to reduce the risk of heart disease. It strengthens your heart and helps manage cholesterol levels and blood pressure. You should aim to exercise 30 to 60 minutes every day. Regular physical activities can help you manage your weight and reduce the risk of developing conditions that will contribute to the strain on the heart. These conditions include type 2 diabetes, high blood pressure, and high cholesterol levels.
But you have to be careful when you start a regular exercise routine. If it has been a while since you’ve been active, you should start slow and work yourself up to your daily exercise goals. You can begin to perform brisk walking or jogging around the neighborhood.
Another option is to work in a garden or take your dog for a walk. Your exercise routine does not have to be strenuous to gain the benefits. But increasing the intensity and duration allows you to receive more benefits from your physical activities.
Control Blood Pressure
Controlling your blood pressure is an excellent way to reduce the risk of heart disease. When your blood pressure is high, it can damage the arteries and forces the heart to work harder to bring blood to the other parts of the body. The situation can cause the left ventricle to thicken and increase the risk of heart failure and heart attack.
So, you should work on controlling your blood pressure to prevent heart disease. Adults should have their blood pressure checked at least once a year. If you have high blood pressure, you should go for a checkup often. You should also change your lifestyle to manage your blood pressure.
Another option is using high temperatures to control your blood pressure. High temperatures can cause blood vessels to dilate and lower blood pressure. So, installing an above-ground spa in the backyard helps you manage your blood pressure and reduce the risk of heart disease. You should make sure the spa is suitable for your needs and can promote rejuvenation for your body.
Control Cholesterol Levels
You have to control your cholesterol levels to reduce the risk of developing heart disease. But you should remember that you have to focus on controlling low-density lipoprotein (LDL) or bad cholesterol. This type of cholesterol can increase your risk of developing stroke or heart disease.
LDL makes up the majority of cholesterol in the body. So, you should make sure to control it. Aside from your cholesterol levels, you should also monitor the level of triglycerides in the body. To manage your cholesterol levels, you should follow a balanced diet that is low in saturated fat, refined sugar, and cholesterol. The diet should also have a high level of fiber.
Get Enough Rest
Getting enough sleep is also crucial for you to reduce the risk of heart disease. When you lack rest, your risk of high blood pressure, diabetes, and obesity will increase. These three diseases can increase the risk of developing heart disease. So, you should develop good sleeping habits.
You should aim to sleep at least seven to eight hours every day. If you have sleeping issues, you should consult a professional to help you get the rest you need each day. You should also consult a doctor if you have sleep apnea since it can affect the quality of your sleep. It can also increase the risk of developing heart disease.
Reducing the risk of heart disease is important since it is the leading cause of death around the world. So, you need to make lifestyle changes to help prevent heart disease.