High blood pressure, elevated cholesterol levels, and smoking are 3 major risk factors for heart disease. Here are 8 actionable steps you can take to maintain a healthy heart.
Why is it important to keep your heart healthy?
A healthy heart is essential for overall well-being, as it continuously pumps blood and oxygen to all organs. When the heart muscle fails to function properly, it can lead to reduced blood flow to the brain and other vital areas. Common conditions that can result in heart failure include coronary artery disease, high blood pressure, and a history of heart attacks.
According to the World Health Organization (WHO), cardiovascular diseases (CVDs) are the leading cause of death worldwide, claiming approximately 17.9 million lives annually. CVDs encompass various disorders of the heart and blood vessels, including coronary heart disease, cerebrovascular disease, and rheumatic heart disease.
In addition to high blood pressure, high cholesterol, and smoking, other contributing factors to heart disease include diabetes, overweight or obesity, poor diet, lack of exercise, and excessive alcohol consumption.
Modifying these risk factors and adopting a healthier lifestyle can significantly reduce the risk of cardiovascular disease. Remember, it’s never too early or too late to start caring for your heart.
Supplements for Heart Health
3 key steps for a heart health check:
- Make an appointment with your doctor
- Learn about your risk factors
- Follow up to manage your risks
Also, let your doctor know immediately if you experience any signs or symptoms of heart disease, which may include:
8 ways to keep your heart healthy
Understanding and controlling cholesterol and blood pressure are crucial for your heart health. Here are 8 effective strategies:
1. Exercise Regularly
Studies show that inactivity increases the likelihood of heart attacks. Regular physical activity reduces your risk of having a heart attack or developing heart disease. Aim for at least 150 minutes of moderate-intensity physical activity each week, as recommended by the Centers for Disease Control and Prevention (CDC).
2. Follow a Heart-Healthy Diet
Reduce your salt intake, limit sugar consumption, and cut back on saturated fats to help control blood pressure and cholesterol levels. Focus on nutritious foods that support heart health and help maintain your weight.
3. Avoid Smoking – and Smokers
Smoking is a leading cause of cardiovascular disease. If you smoke, seek help to QUIT. Additionally, avoid secondhand smoke. Research shows that simply inhaling smoke significantly increases your risk for coronary artery calcification. Avoid smokers as much as possible.
4. Schedule Annual Checkups
Regular visits to your doctor for checkups are vital to monitor blood pressure, cholesterol levels, and mental health. These checkups can also provide guidance on reducing your risk of developing conditions like dementia.
5. Maintain Weight
Being overweight or obese can lead to many serious health conditions and can increase your risk of heart and circulatory diseases, such as heart attack, stroke, and vascular dementia. Losing weight not only lightens the workload of your heart but also reduces fat deposits that can lead to plaque buildup in your coronary arteries, which can ultimately cause a heart attack.
6. Manage Stress
Stress can increase your risk of heart disease by 2.5 times—similar to the risks associated with smoking and diabetes. This heightened risk occurs because chronic stress keeps the body in a constant state of fight-or-flight mode. Over time, this can trigger inflammation, raise blood pressure, and lead to other unhealthy changes in the body. Techniques such as meditation, deep breathing, and yoga can help reduce stress levels.
7. Drink Less Alcohol
Excessive alcohol intake can lead to high blood pressure, heart rhythm abnormalities, and damage to the heart muscles. Therefore, to support your heart health, keep your alcohol consumption at a low level.
8. Nurture Close Relationships
Strong, loving relationships with friends and family can benefit heart health. Positive relationships help alleviate stress and promote emotional well-being; for example, they calm people down from the fight-or-flight mode when emotional events occur. Studies have shown that physical intimacy, such as holding hands or hugging, can lower levels of stress hormones.
If you have any concerns about your heart health, consult a doctor or nurse for professional advice.
