There are several risk factors for heart disease that can not be avoided. These include age, family history, and your sex. Whether you have unavoidable heart disease risk factors or not, there are also several steps that you can take to reduce your overall risks of heart disease. There are lifestyle changes that you can make today to make it less likely that you will suffer from heart disease.
Step 1
Quit smoking, if you are a smoker. Smoking makes your blood vessels thinner and can damage them. This can make you much more susceptible to a heart attack or heart disease. If you need to quit smoking, talk to your doctor about methods that may help you.
Step 2
Eat a low-fat, low-salt, and low-cholesterol diet. Excessive amounts of fatty, salty foods can contribute to the risk of heart disease. Eating less cholesterol can help lower your overall cholesterol, which in turn can reduce your risk for heart disease.
Step 3
Lose weight. Obesity is another risk factor that can be controlled. It can lead to other heart disease risk factors, such as diabetes and hypertension. Talk to your doctor about a diet plan that makes sense for you. Increase your activity and exercise level in accordance with your doctor's recommendation. Exercise can also help you to lower your blood pressure and cholesterol levels.
Step 4
Get any underlying health issues under control. Diabetes and high blood pressure can be controlled with diet, exercise, and medication. If you have these diseases, they put you at a higher risk of developing heart disease. Take any and all medications prescribed by your doctor to lower your risk.
Step 5
Reduce stress in your life, as stress can affect your heart. Yoga, meditation, and breathing exercises may help. In some cases, you may need medication or counseling. Take control of your mental health to protect your heart.
Step 6
Visit your dentist. There is some evidence that shows that periodontal, or gum, disease can put you at a higher risk for heart disease. Brush and floss your teeth regularly, and see your dentist twice per year for cleanings, or more often if your dentist recommends it.
Tips and Warnings
- If you have a heart condition, try to avoid viruses and bacterial illnesses, which may strain your heart more. Wash your hands, get flu vaccines if your doctor recommends them, and get enough sleep in order to keep your immune system functioning as well as it can be.
