As people’s lifestyle become more sedentary and based on fast food, the risk of developing heart disease has skyrocketed.
According to National Academy on an aging society, almost 7% of Americans have heart disease and more than a half of those people with heart disease are under age of 65.
The older people are more likely to have coronary heart disease, usually known as heart attack, which is more enervating than other type of heart disease.
Fortunately, your risk of heart disease can be greatly reduced through lifestyle modifications in these approach. And these changes will also reduce your risk of other chronic diseases like diabetes and some type of cancers. Here are some effective ways to reduce the risk of heart disease:
- Stop Smoking
Smoking is the most preventable risk factor for heart disease. Nicotine increases blood pressure and make blood clot more easily. Carbon monoxide absorbs the blood of oxygen and leading to the development of cholesterol deposits in artery walls. All of these increase the risk of heart disease. So stop smoking now!
- Eating a Healthy Diet
Eating a healthy balanced diet that low in salt, refined sugar, saturated fat and trans fat can not only reduce your cholesterol levels but also the risk of heart disease. Fruits, grains, lean cuts of fresh fish, and raw vegetables are good source for improve heart health and cardiovascular system.
Recent research has shown that even moderate amounts of physical activities, including brisk walking, running, cycling, are associated with substantial reduction of heart disease risk. Try to go for a brisk walk one day, lifting weights in the next day and taking yoga class on the third day. These activities may strengthen your heart and keep your life stay healthy.
- Maintain a Healthy Weight
Being overweight or obesity have significant impact on your heart and worsen several other risk factors for heart disease such as diabetes, high blood pressure, high cholesterol and triglycerides. Because many obese fat stored on the heart interfere the function of the heart which leading to heart failure or stroke. Hence, maintain a healthy weight is a great way to reduce the risk of heart disease. You can achieve it by eating a healthy diet and exercise regularly.
- Manage Stress
Stress play a critical role in heart disease risk. Stress also can increase blood pressure and makes your blood more likely to clot. Learning to manage stress by practicing relaxation techniques, setting realistic goals and learn how to manage your time. Meditation and yoga are also help in reducing the risk of heart disease.
While certain risk factors can not be changed such as hereditary factors, it is important to realize that you have control over other people a lot. Regardless of your age, background, or health status, you can reduce your risk of heart disease.