Lowering Your Risk of Heart Disease: Your Guide to a Healthier Heart

Heart disease remains one of the leading causes of death worldwide, but the good news is that many of its risk factors are within our control. By making informed lifestyle choices and staying proactive about your health, you can significantly lower your risk of heart disease. Today, we will talk about some of the things you can do to keep your heart healthy.

• Fruits and Vegetables – Aim for at least five servings of fruits and vegetables each day. They are rich in vitamins, minerals, and fiber, which help protect your heart. Choose whole fruits over juices because many of the beneficial parts of the fruit are discarded when making juice and unhealthy sugars are added.
• Whole Grains – Choose whole grains over refined grains. Whole grains like oats, brown rice, and whole wheat bread are high in fiber and can help reduce cholesterol levels.
• Lean Proteins – Include lean sources of protein such as fish, poultry, beans, and legumes. Fish, especially fatty fish, such as salmon and mackerel, are high in omega-3 fatty acids which are beneficial for heart health.
• Healthy Fats – Choose healthy fats found in nuts, seeds, avocados, and olive oil. Limit trans fats and saturated fats, which are linked to heart disease.
• Limit Sugar and Sodium – Reduce your intake of added sugars and salt. Excessive sodium can raise blood pressure, and too much sugar can increase the risk of heart disease.

• Aerobic Exercise – Engage in at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, or 75 minutes of vigorous-intensity exercise, such as running, each week.
• Strength Training – Include strength training exercises at least two days a week. These exercises help build muscle and reduce fat, contributing to better heart health.
• Move More, Sit Less – Try to incorporate more movement into your daily routine. Simple actions like taking the stairs, walking during your breaks, or doing household chores can add up.

• Body Mass Index (BMI) – Aim to maintain a BMI within the healthy range (18.5 to 24.9). Use an online BMI calculator to determine your current status.
• Waist Circumference – For men, a waist circumference above 40 inches and for women, above 35 inches indicates a higher risk for heart disease.
• Weight Loss – If you are overweight or obese, losing even a small amount of weight (5-10% of your total body weight) can have significant benefits for your heart health.

• Quitting Smoking – Seek resources and support to quit smoking. Enroll in a smoking cessation program or speak to your healthcare provider for guidance.
• Avoid Secondhand Smoke – Limit your exposure to secondhand smoke as it can also increase the risk of heart disease.
• Alcohol in Moderation – If you drink alcohol, do so in moderation. This means no more than one drink per day for women or two drinks per day for men, preferably less.

• Relaxation Techniques – Practice deep breathing exercises, meditation, or yoga to help relax your mind and body.
• Stay Connected – Maintain healthy relationships and seek support from friends, family, or support groups. Join a club or social group, or a church if you are religious.
• Hobbies and Interests – Engage in activities that you enjoy and that help you unwind.

• Blood Pressure – Have your blood pressure checked regularly. High blood pressure is a leading cause of heart disease and often has no symptoms.
• Cholesterol Levels – Have your cholesterol levels tested periodically. High levels of LDL (bad) cholesterol can lead to plaque buildup in arteries.
• Family History – Many heart conditions are influence by genetic factors and some genetic conditions that may seem unrelated to the heart, can weaken the heart, such as Marfan Syndrome and Ehlers-Danlos Syndrome. You can’t change your family history, but you can learn valuable information from it. Sharing your family history with your doctor provides valuable insights into your risk of heart disease and may prompt earlier or more frequent screenings for certain problems, or may suggest changes in your health goals, such as a lower cholesterol target for you than the average person, for instance.