Heart disease is the leading cause of death in the United States, according to the Centers for Disease Control and Prevention. Coronary artery disease, the most common form of heart disease, is a condition where arteries to the heart build up with plaque, restricting the flow of blood to the heart, potentially resulting in a heart attack. Maintaining cardiac health can be as easy as making a few simple changes.
Adopt a Healthy Diet
A healthy diet full of fresh fruits and vegetables is the first step in having a healthy heart. Eating nutrient-rich foods high in fiber and low in fat will keep cholesterol levels low and arteries free of plaque. Avoid saturated fats, processed meats like lunch meat, salt, fatty foods and sugary beverages. Opt for fish at least twice a week.
Lose Weight
Obesity is a major risk factor in the development of heart disease. If you're overweight, try to lose weight through diet and exercise, if possible. You may need to take diet pills or join a support group to help you lose weight and stay on a diet. There are several surgical options to help morbidly obese people lose weight.
Exercise More
A sedentary lifestyle leads to heart disease. Exercise keeps a heart healthy. The American Heart Association suggests 30 minutes of exercise each day for good cardiac health.
Make Lifestyle Changes
Smoking is bad for the heart and you should quit immediately. Stress may be hard on the heart because it increases heart rate and blood pressure, causing damage to the artery walls. Try relaxation techniques to reduce stress.
Listen to the Professionals
Adhere to all treatment plans laid out by a doctor and medical staff, including nutritionists, nurses and physical therapists. Take all medications as directed by a physician, and consult a doctor before making any radical changes to diet or exercise. It is especially important to keep your blood pressure under control.
Control Diabetes
Controlling diabetes is vital to maintaining a healthy heart. The American Diabetes Association warns the spikes in blood sugar levels after eating has been linked to heart disease. The National Diabetes Information Clearinghouse states that 65 percent of people diagnosed with diabetes die of heart disease or stroke.
Get and Give Support
It's easier to make permanent lifestyle changes when there is a strong support system of family and friends. Because many of the diseases that affect cardiac health are caused by genetics or lifestyle, every person in the family can benefit from working to improve heart health. Meal preparation is made easier and healthier if every member of the household shares in the improved diet rather than cooking a separate, unhealthy meal. Exercise is more fun when done in a group, and peer pressure helps motivate people who might otherwise quit.
References
- Centers for Disease Control and Prevention: Heart Disease Facts and Statistics
- Centers for Disease Control and Prevention: Heart Disease
- American Heart Association: Get Moving
- American Heart Association: FAQs About Stress
- American Diabetes Association: Postprandial Hyperglycemia and Diabetes Complications
- National Diabetes Information Clearinghouse: Diabetes Overview
