Cardiovascular disease, also known as heart disease, is the leading cause of death in the United States. The most common form of heart disease involves narrowing arteries around the heart or coronary artery disease. Consider some ways you can reduce your risk of heart disease.
1. Stay Active
The American Heart Association recommends 150 minutes of moderate to intense exercise per week for adults. However, even light exercise such as walking is beneficial for heart health.
2. Moderate Your Alcohol Consumption
Alcohol increases blood pressure and adds extra calories that can cause you to gain weight. Consider swapping alcohol for tea or another no-sugar drink.
3. Drink More Water
According to a study in the American Journal of Epidemiology, drinking over five glasses of water per day reduces your risk of developing heart disease. If you currently have a heart problem, consult your doctor before increasing your water intake.
4. Learn to De-Stress
Stress can cause blood pressure spikes, putting pressure on your blood vessels. Poor stress-coping habits such as overeating, alcohol abuse, or smoking are also bad for your heart. Try to control stress via meditation or exercise.
5. Watch Your Cholesterol
High amounts of LDL (bad cholesterol) can clog your arteries. However, HDL (good cholesterol) can reduce your risk of heart disease. Your doctor will help you interpret the results of your cholesterol testing and will prescribe medication or recommend diet changes if needed.
6. Add Heart-Healthy Foods to Your Diet
Add foods that are considered heart-healthy to your diet to help lower the risk of heart disease and help lower blood pressure. These include leafy green vegetables, berries, and fatty fish such as salmon.
7. Monitor Your Weight
Being overweight is a considerable risk factor for heart disease. Check your weight roughly around the same time once per week using a reliable scale.
8. Limit Bad Fat
Limit foods such as bacon, butter, and red meat. Read the labels on packaged products and choose those with no trans fat.
9. Avoid Processed Food
Processed foods can contain high amounts of sugar, salt, and fat, all of which are bad for your heart.
10. Quit Smoking
If you smoke, speak to your doctor about alternatives such as gum and patches. There is also medication that can help you quit.
11. Invest in a Reliable Blood Pressure Cuff or Blood Pressure Unit
Invest in a good blood pressure cuff or a digital blood pressure unit to check your blood pressure regularly. A digital blood pressure unit is easier to use if you don’t know how to use a blood pressure cuff or have trouble hearing through the stethoscope.
12. Keep Up with Your Annual Wellness Exams
See your primary care doctor for a physical. If your doctor recommends follow-up or monitoring, make sure you attend those appointments.
13. Get an Annual Comprehensive Eye Exam
An annual comprehensive eye examination can help detect conditions such as high blood pressure, high cholesterol, and diabetes. If a condition is detected, your optometrist or ophthalmologist will refer you to your primary doctor for further evaluation and testing.
14. Take Your Medications as Directed
If your doctor prescribes medications, take them as directed. If you experience an adverse reaction to the medication, contact your doctor as soon as possible.
15. Manage Any Systemic Conditions
Systemic conditions like diabetes can adversely affect heart health, so be sure to follow any care plans your doctor provided to manage other chronic health problems.
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