Cardiovascular disease affects one in three Americans and accounts for over 34 percent of U.S. deaths annually, according to the Centers for Disease Control and Prevention. Although your age and family history are fixed risk factors, you can take steps related to your habits and lifestyle that eliminate or lessen risks. Improving your heart health and preventing heart disease depend on several factors, including achieving a healthy weight, managing your blood pressure and engaging in regular physical activity.
Step 1
Take steps to reach a healthy weight. The American Heart Association identifies seven factors that contribute to heart health. Three lifestyle factors that improve heart health and lower your risk for cardiovascular disease directly coincide with healthy weight goals. The American Heart Association recommends that you eat a balanced diet, exercise regularly, and reach and maintain a healthy weight to support heart health. If you need to lose weight, set a calorie goal to help you lose 1 to 2 lbs. weekly until you reach a healthy weight based on the body mass index. If your weight is already within the healthy range, maintain your weight by focusing on your calorie, activity and nutritional needs.
Step 2
Manage blood pressure, cholesterol and sugar levels. Hypertension, high cholesterol and diabetes are all risk factors for cardiovascular disease, according to the National Heart Lung and Blood Institute. Adopt a low-sodium diet, get plenty of exercise and maintain a healthy weight; in some cases, this requires medication. The American Heart Association reports that approximately 25 percent of your blood cholesterol comes from the foods you consume. Limit saturated fat and cholesterol intake, eliminate trans fats from your diet and follow your doctor's advice to lower cholesterol. Diabetes puts you at a higher risk for cardiovascular disease. The risk is higher when combined with high blood pressure, high cholesterol or obesity. The AHA recommends that individuals who have diabetes schedule regular check-ups, monitor and control other risk factors, and closely follow doctor's recommendations.
Step 3
Avoid or quit smoking. The AHA reports that smokers have increased risk for chronic disorders that lead to coronary heart disease. Smoking can interfere with exercise, lower good cholesterol and increase the likelihood of blood clots. Even if you have tried unsuccessfully to quit in the past, the AHA recommends that you look for hospital or state-initiated programs and commit to quitting.
Tips and Warnings
- For heart health, the AHA recommends consuming at least 4.5 cups of vegetables and 3 oz. of whole grains daily, as well as eating a serving of fish twice a week, limiting sodium to 1,500 mg daily and getting no more than 7 percent of total calories from saturated fat.
References
- Centers for Disease Control and Prevention: Heart Disease and Stroke Prevention
- American Heart Association: Healthy Diet Goals
- National Heart Lung and Blood Institute: Your Guide to a Healthy Heart
- American Heart Association: Control Cholesterol
- American Heart Association: Reduce Blood Sugar
- American Heart Association: Stop Smoking
