Your heart is one of the major organs in your body, and it’s responsible for pumping blood all around through a network of arteries and veins. Your heart works hard and without breaks to keep you alive, so it’s only essential that you give it the care it needs. Or else, you may end up increasing your risk for heart disease. 

According to the World Health Organization, cardiovascular diseases (CVD) or heart diseases are the number one cause of death worldwide. Statistics show that in the United States, one person dies every 36 seconds from cardiovascular disease. 

Heart disease is a medical condition that targets the heart, including the blood vessels and the circulatory system as a whole. There are many causes of heart disease, including diabetes, high cholesterol, and high blood pressure. For heart disease prevention, you need to be more mindful about what you eat and practice a healthy lifestyle. 

Tips to Prevent Heart Disease

Follow a balanced diet

A balanced diet consisting of fruits, vegetables, whole grains, nuts, fish, vegetable oil, low-fat or fat-free dairy foods, healthy fats, and healthy protein is the best for preventing heart disease. Consuming lean meats low in saturated fats instead of red meat can help keep your cholesterol at a safe level. 

Limit your consumption of the following:

  • Salt
  • Sugar
  • Alcohol
  • Saturated fat and trans fat
  • Processed carbohydrates

Control your portions 

Too much of something is never a good thing. Servings at restaurants and fast food, and other ready-to-eat products often encourage consumers to eat more than they need. To avoid overeating and ensure you get the proper nutrients your body and heart need, prepare your own food. This way, you have complete control over your food portions. 

Break a sweat

Exercising regularly can reduce your risk of cardiovascular disease. At least 30 to 60 minutes of daily physical activity helps control your weight and lowers your chances of developing other health conditions that may affect your heart, such as high blood pressure and diabetes. 

Physical activities like walking, gardening, taking the stairs, walking the dog, cleaning the house, and other activities that get you moving and sweating are beneficial for your health. 

Avoid smoking

Smoking and using any tobacco products contribute to developing heart disease. Nicotine can narrow the blood vessels, and carbon monoxide can damage the inner lining in the vessels. When this happens, the internal vessels become more prone to plaque build-up, leading to chest pain caused by restricted blood flow. 

Manage stress properly

Your stress levels may contribute to increasing your risk of getting heart disease. Often, people who are under a tremendous amount of stress resort to unhealthy coping mechanisms, such as smoking, drinking alcohol, and overeating unhealthy foods. These can lead to poor heart health. 

Summing It Up

By making smarter and healthier lifestyle choices and habits, you can protect your heart and decrease your risk for developing CVD and other life-threatening conditions. Besides switching to healthy foods and being more physically active, work on your mindset to avoid stressors that can cause unhealthy habits. Another, consider getting long-term care planning as early as now to prepare yourself as you get older. These small decisions and changes can bring a significant impact on your health and well-being.