The risk of developing cardiovascular disease starts during youth. Lifestyle choices during childhood can lead to future risk of heart disease and stroke. Preventing cardiovascular disease includes specific interventions that can keep arteries that supply the heart and other major organs healthy. Stress, diet and environmental factors contribute to cardiovascular disease. Targeted interventions throughout life can help prevent cardiovascular disease.
Exercise
Exercise is absolutely necessary to prevent cardiovascular disease, regardless of your fitness level. Individuals with existing heart disease or other chronic illness should only exercise according to physician guidelines. According to the American Heart Association, exercise can help prevent the development of risk factors for cardiovascular disease by keeping cholesterol lower, controlling blood pressure, reducing the risk of diabetes, and helping fight obesity.
Control Stress
Stress is a risk factor for cardiovascular disease because it increases levels of adrenaline and cortisol in the bloodstream, both of which can raise blood pressure and increase the heart rate. In order to prevent heart disease, it is important to find ways to keep stress to a minimum. Stress is also linked to an increased risk of developing blood clots that can block the arteries and lead heart attack. Control stress through regular exercise, behavioral cognitive therapy, yoga, meditation and, if necessary, short-term use of medications that can control anxiety and facilitate sleep.
Avoid Tobacco
The American Heart Association also tells us that smokers have two to four times the risk of developing cardiovascular disease compared to non smokers. The risk of developing heart disease from tobacco use also includes the use of tobacco in pipes and cigars. Second-hand smoke can also lead to heart disease. In order to prevent cardiovascular disease, it is important to avoid tobacco and second-hand smoke.
Follow a Mediterranean Diet
The Mayo Clinic advises following a Mediterranean diet to help prevent cardiovascular disease as components of the diet have been shown to lower risk of heart disease as well as cancer. Highlights of the diet for a healthy heart include eating small quantities of nuts, moderate consumption of red wine, using olive oil and canola oil versus vegetable oils, consuming large portions of fruits and vegetables, limiting red meat, and avoiding salt in favor of beneficial herbs and spices for seasoning food.
Keep Cholesterol in Check
High levels of LDL (bad cholesterol) levels lead to a higher incidence of heart disease. Low levels of HDL (good cholesterol) also increase the risk of cardiovascular disease. It is especially important to know your cholesterol numbers and take action to ensure they are within the recommended guidelines. The Mayo Clinic says it is important to maintain a 4:1 ratio between LDL and HDL cholesterol to prevent cardiovascular disease.
