Heart disease is a leading cause of death in the United States and with just one heart, you need to work hard to protect it. Certain factors can increase your risk of heart disease, such as family history and lifestyle. Although you cannot do much about family history, regular health screenings performed by your doctor can reveal potential risks. In some cases, instituting a few changes in lifestyle can also keep your heart healthy.
Eat a Heart-Healthy Diet
A well-balanced diet of foods that are low in salt, cholesterol and fat will help reduce your risk of heart disease. Saturated fats, such as those in red meats, and trans fats, such as those in deep-fried fast foods, increase your cholesterol levels and your risk of heart disease. When it comes to fats, choose healthy unsaturated fats, such as olive and canola oils. In addition, opt for fatty fish such as salmon, which contains omega-3 fatty acids that can help protect your heart. Other healthy foods to add to your diet include whole grains, low-fat dairy products, beans and plenty of fruits and vegetables. If you drink alcohol, do so in moderation. This means two drinks per day for men and one per day for women.
Lose Weight
If you are overweight, consider weight loss. Excess weight contributes to high blood pressure, diabetes and increased cholesterol, which increases your risk of heart disease. Although body mass index, or BMI, is a good tool for indicating your percentage of body fat, waist circumference is also a reliable indicator. Men with waist measurements greater than 40 inches, and women greater than 35 inches, fall into the overweight category. Losing just 10 percent of your total body weight can improve your health. Talk with your doctor about weight-loss strategy and appropriate weight-loss goals.
Exercise
Participating in regular exercise aids in weight management, reduces stress and improves heart health. Aim for a minimum of 30 minutes on most days of the week and make it a habit. If you find it difficult to get a full 30-minute workout, perform shorter sessions throughout the day. Choose methods of exercise you enjoy and work out with a friend if you lack motivation. Increasing the frequency, intensity and length of your physical activity will increase your health benefits. Talk with your doctor before exercising, though, especially if you are not currently physically active.
Quit Smoking
Smoking, even occasionally, is not safe. Tobacco contains chemicals, such as nicotine, that damage your blood vessels and arteries. In addition, the carbon monoxide present in cigarette smoke lowers your blood oxygen causing your blood pressure to rise and your heart to work harder. Smoking is addictive and can be a hard habit to kick. If you are a smoker, talk with your doctor about smoking-cessation programs. Within one year of quitting, your risk of heart disease drops substantially, but overall health benefits begin immediately.
