Preventive Health Care

Preventive Measures to Protect Your Heart Health

Published

August 28, 2024

Heart disease is a major concern for many of us. In fact, it’s a leading cause of death worldwide, influenced by certain uncontrollable risk factors such as family history, sex at birth, and age.

This article will guide you through simple yet effective preventive measures to protect your heart health and reduce the risk of heart disease. By making a few lifestyle changes, you can greatly lower your risk of heart attack, stroke, and other heart problems.

Don’t Smoke or Use Tobacco

A smoke-free park with lush green trees under a clear sky.

Smoking and using tobacco are significant risks for your heart health. Tobacco chemicals harm your heart and blood vessels. They reduce blood oxygen levels, raise blood pressure, and increase heart rate.

Quitting smoking or using smokeless tobacco will benefit your heart health greatly.

Smoking increases the risk of atherosclerotic cardiovascular disease (ASCVD). If you stop smoking, you’ll see improvements in your health right away. Within one day of quitting, your risk of heart disease starts to decrease.

After one year without smoking, your risk reduces to about half that of a smoker. Quitting smoking can add years to your life. Former heavy smokers can reduce their cardiovascular risk substantially within 10-15 years of quitting.

You can get help quitting smoking by talking to your doctor or a counselor. They can give you advice and support to help you stop smoking for good. Avoiding secondhand smoke is also important for your heart health.

Secondhand smoke can increase your risk of heart disease, even if you don’t smoke.

Get Regular Physical Activity

Regular physical activity is essential for a healthy heart. It lowers the risk of heart disease and helps control weight. The goal is to get at least 150 minutes of moderate aerobic exercise each week.

This can be as simple as brisk walking. Or, aim for 75 minutes of vigorous activity like running. Adding two or more strength training sessions each week is also key.

Short activity bouts can provide heart health benefits, even if it’s just five minutes a day. The problem is, sedentary behavior greatly increases the risk of chronic diseases, including heart disease.

In fact, it’s linked to higher mortality rates. Cardiac rehabilitation programs have shown to improve physical activity levels among patients. This can lead to lower mortality rates and reduced risk of recurrent heart attacks.

Eat a Heart-Healthy Diet

Eat a heart-healthy diet to improve your blood pressure and cholesterol levels. A healthy diet reduces the risk of type 2 diabetes and heart disease. Include vegetables and fruits, legumes and beans, lean meats and fish, low-fat or fat-free dairy products, and whole grains in your meals.

Healthy fats like olive oil and avocado are also good for your heart. Limit your intake of salt, sugary foods and beverages, highly refined carbohydrates, alcohol, highly processed foods, saturated fats, and trans fats.

The Mediterranean and Dietary Approaches to Stop Hypertension (DASH) diets are cardioprotective. Plant-based diets also have proven benefits for heart health.

Low-fat or fat-free dairy products, such as skim milk and low-fat cheese, are good sources of protein and calcium. Whole grains, like whole wheat, provide fiber and nutrients. Healthy fats, including olive oil and avocado, help lower cholesterol levels.

Choose these foods to protect your heart and stay healthy.

Maintain a Healthy Weight

Achieving and maintaining a healthy weight is important for reducing the risk of cardiovascular disease.

The American Heart Association states that maintaining a healthy weight is important for reducing the risk of cardiovascular disease.

Maintaining a healthy weight can lower triglycerides and blood sugar, improving blood pressure and cholesterol levels.

Maintaining a healthy weight is important for reducing cardiovascular risk.

A healthy weight can be achieved by combining a balanced diet with regular physical activity.

Even modest weight loss can have important health benefits, particularly when it comes to lowering blood pressure and cholesterol levels.

Maintaining a healthy weight is important for reducing cardiovascular risk.

To maintain a healthy weight, focus on a balanced diet and regular physical activity.

Maintaining a healthy weight can help lower triglycerides and blood sugar levels.

Improving blood pressure and cholesterol levels can also be achieved through maintaining a healthy weight.

A healthy weight is important for reducing cardiovascular risk.

Regular physical activity and a balanced diet can help maintain a healthy weight.

Maintaining a healthy weight is important for reducing the risk of cardiovascular disease.

A healthy weight can help lower triglycerides and blood sugar levels.

Combining a balanced diet with regular physical activity can help maintain a healthy weight.