Exercising, eating a well-balanced diet, and managing your blood pressure are some of the ways to help you prevent heart disease.
Heart disease refers to a group of conditions that affect your heart, some of which include:
- coronary heart disease
- heart failure
- arrhythmia
Heart disease is the leading cause of death in the United States, according to the
Two types of risk factors could increase your risk of heart disease.
Non-modifiable risk factors are those you can’t control, such as genetics.
On the other hand, modifiable risk factors are those you can control and that may play the biggest role in heart disease. For example,
- smoking
- high blood pressure
- high cholesterol
Keep reading to learn more about ways to help reduce your risk of developing heart disease.
Smoking is one of the biggest risk factors for heart disease. Yet, it’s the most preventable cause of the condition, according to the
Smoking causes a
If too much plaque builds up in your arteries they could eventually harden, leading to complications like heart attack and atherosclerosis.
Smoking may also increase your risk of heart disease in several other ways,
- damaging your organs
- reducing the amount of good cholesterol
- increasing blood pressure
If you smoke, speak with a healthcare professional about cessation. They could help you develop a smoking cessation program and build a support network.
Diet is a modifiable factor that may play a
Below is a table of foods to eat and foods to avoid to help prevent heart disease, according to the
| Foods to eat | Foods to avoid |
|---|---|
| • fruits and vegetables • whole grains • plant-based proteins • fish and seafood • low fat or fat free dairy products • some lean meats, such as chicken and unprocessed meat • liquid plant oils, such as olive oil | • processed foods • added sugars, such as sugar-sweetened beverages • unhealthy fats, such as saturated and trans fats • alcohol • high levels of sodium |
Some diet plans may also help
What these diets have in common is focusing on eating nutrient-dense, whole, and minimally processed foods. They’re also low in cholesterol, which is another
Speak with a healthcare professional if you need help with your diet. They could help develop an eating plan that’s tasty, easy to follow, and right for you.
Exercising and maintaining a healthy-for-you weight can lower your risk of heart disease in several ways,
- strengthening your heart muscles
- lowering your blood pressure
- improving leptin and insulin sensitivity
- lowering plasma-lipid levels
- decreasing the thickness of your blood
- relaxing your blood vessels
Exercise could also help you lower your cholesterol levels and maintain a healthy weight, which is important for preventing heart disease. Having overweight or obesity are
The AHA recommends getting at least
Speak with a healthcare professional if you’re not sure how to get started with exercise. Even light physical activity, such as walking and gardening, has more benefits than staying sedentary.
According to the CDC, your risk of developing heart disease
Diabetes is a health condition marked by high blood sugar levels. If left unmanaged, diabetes may impact your blood vessels and your heart muscles, which increases your risk of heart disease.
It’s important to follow your diabetes management plan, which may include taking medications and regularly monitoring your blood sugar, blood pressure, and cholesterol levels.
Other ways to help manage diabetes to prevent heart disease include:
- eating a well-balanced diet
- exercising for at least 150 minutes each week
- getting regular checkups from your doctor
High blood pressure, or hypertension, may increase your risk of heart disease by increasing how hard your heart works to function. This could
It’s important to work with a healthcare professional if you have hypertension.
Following your treatment plan, which may include several different types of medication, is the best way to lower your blood pressure.
Other lifestyle and dietary changes that may help include:
- eating a well-balanced, low fat diet
- exercising and managing your weight
- lowering stress levels
- quitting smoking, if you smoke
- limiting salt intake
- limiting alcohol consumption
Previous studies suggested that stress was associated with heart disease through other risk factors, such as hypertension, poor diet, and body fat.
However, a
- brain
- immune system
- automatic and central nervous systems
- vascular system
Reducing stress may help lower your risk for heart disease. Some ways to help you reduce stress may include:
practicing mindfulness activities , such as yoga, meditation, and breathing techniquesexercising eating a well-balanced diet minimizing screen use , such as your phonewriting in a journal
How can I make my heart strong?
Some ways to naturally strengthen your heart include exercising, eating a well-balanced diet, and managing your stress levels.
What are 7 ways you can control heart health?
Seven tips to help you control heart health include quitting smoking if you smoke, eating a well-balanced diet, exercising for at least 150 minutes each week, and managing underlying health conditions like diabetes, hypertension, and stress.
What causes heart disease?
According to the
Can heart disease be cured?
There’s no cure for heart disease. However, a treatment plan could help you manage your symptoms, prevent disease progression, and help improve your quality of life.
Heart disease refers to a group of diseases that may affect your heart. Managing risk factors is key to preventing heart disease, which is the leading cause of death in the United States.
Speak with a healthcare professional if you suspect you may have heart disease. They could help develop a treatment plan that’s right for you.