Heart disease is a general term describing a variety of conditions affecting the heart and blood vessels. These diseases include coronary artery disease, arrhythmias and congenital heart defects. The Mayo Clinic says heart disease is the No. 1 cause of death in the United States and worldwide. The clinic adds heart disease is responsible for 40 percent of all deaths in the U.S. Complications of heart disease include heart failure, heart attack, stroke or sudden cardiac death. Though medications and surgery are available for heart disease, a variety of remedies and lifestyle changes can reverse the disease process.
Exercise
Exercising 30 minutes a day decreases risk factors associated with heart disease. The Mayo Clinic lists obesity, diabetes, increased blood pressure and cholesterol as risk factors that can be reduced with physical activity. Consider joining an exercise class or finding a walking partner for added motivation. Break up the 30-minute time frame into 10-minute segments if scheduling is a factor. Smaller activities include vacuuming, washing windows or gardening.
Johns Hopkins Medicine recommends people over the age of 50 who have led a sedentary lifestyle consult with a medical professional before beginning an exercise program.
Diet and Supplements
Risk factors such as obesity, high cholesterol and blood pressure can be controlled through a healthy diet. Consuming nuts, fruits, vegetables and high-fiber foods reduces heart disease. The Mayo Clinic suggests eating two servings of fish a week.
Consume a low-salt diet. Avoid adding salt to foods; instead, season with herbs, lemon or spices. Remove salt shakers from the dining room table. Rinse all canned vegetables before eating.
Consider taking niacin daily, suggests Columbia University Medical Center. The university suggests niacin reduces cholesterol and fatty deposits in the arteries. Do not take more than the recommended daily allowance of niacin without consulting with a physician.
Smoking and Alcohol
Stop smoking; nicotine causes arteries to harden and constrict and is major factor of heart disease. Constricted arteries cause the heart to pump blood harder. Carbon monoxide in tobacco products decreases oxygen in the blood and damages the lining of blood vessels, reports the Mayo Clinic. Consider nicotine replacement therapy, suggests Johns Hopkins Medicine.
Reducing alcohol consumption is key to lowering heart disease. Drinking too much alcohol causes blood pressure to rise, increased risk of heart failure and increased caloric intake. The American Heart Association suggests men consume between one and two drinks a day, and women consume one drink. One alcoholic drink is considered 12 oz. of beer, 4 oz. of wine, 1.5 oz. of 80-proof spirits or 1 oz. of 100-proof spirits.
