Heart disease is the leading cause of death around the globe (World Health Organization1). While unchangeable factors such as age, genetics, and family history can increase risk, other modifiable lifestyle behaviors are significant in heart disease prevention and management. In a study published by the National Library of Medicine2 that involved participants of high genetic risk, “a favorable lifestyle was associated with a nearly 50% lower relative risk of coronary artery disease than was an unfavorable lifestyle.” Let’s explore eight lifestyle changes that can help lower the risk of cardiovascular disease and associated premature death.
- Eat Heart-Healthy
Heart-healthy nutrition can positively influence cholesterol, blood pressure, blood sugar, and weight management. Incorporate a variety of fruits and vegetables for nutrients like fiber and vitamins. Choose leaner meats and fish as well as healthier fats. Limit your intake of processed foods and foods higher in added sugar and sodium. For more heart-healthy eating styles, consider following an American Heart Association3 recommended plan, such as Dietary Approaches to Stop Hypertension (DASH)4 or the Mediterranean Diet5.
- Get Moving
Healthy nutrition is key for heart health, but it is equally important to use our food as fuel by keeping our bodies active and moving. Regular physical activity positively impacts our numbers to help prevent and manage hypertension, high cholesterol, and diabetes. It promotes restful sleep and is a healthy outlet for stress management. Find activities that interest you. Consider listening to a favorite podcast or audiobook while going for a walk. If you are new to exercise, talk with your doctor about clearance for activity and meet with an exercise professional to find a safe and personalized approach.
- No Smoking, Tobacco, or Nicotine Use
Tobacco and nicotine are known to cause damage to the heart and its blood vessels. They raise blood pressure and contribute to blood clots and plaque buildup. The good news is that your health risks can decrease even one day after quitting. Your risk of a heart attack lowers greatly between twelve and twenty-four hours after quitting, and after one year of remaining quit, your risk of heart disease reduces to half that of someone who still smokes or uses tobacco products (American Lung Association6).
- Know Your Numbers and Prioritize Preventive Care
Keeping up with your preventive care is one of the best ways to monitor and manage any health issues before they become substantial problems. Talk with your doctor about the appropriate preventive care for your age, gender, and family history. Having a personal baseline for numbers like blood pressure, blood sugar, and cholesterol will allow you to quickly recognize and manage any unusual changes.
- Get Restful Sleep
Inadequate sleep can raise the risk of many health problems, including heart disease. It also affects our energy and ability to keep up with daily healthy habits. Aim to establish a bedtime routine that begins around the same time each evening and incorporates relaxing activities to help prepare your mind and body for restful sleep.
- Manage Stress
Stress is a common occurrence in human life, but unmanaged stress can negatively impact many aspects of health. Chronic stress can lead to high blood pressure, increased heart rate, and inflammation. Too often, we manage stress with unhealthy coping habits that lead to poor lifestyle choices. These lifestyle choices directly affect our risk for heart disease. Choosing healthier coping strategies such as physical activity, deep breathing, or meditation exercises can provide lasting benefits and real stress relief.
- Limit Alcohol Consumption
According to the American Heart Association7, excess consumption of alcohol can contribute to hypertension, heart disease, stroke, elevated triglycerides, and arrhythmias. If you drink, you should follow the recommendation of no more than one drink per day for women or two drinks per day for men. Drink water frequently with any alcohol consumption to minimize dehydration. If you’re having a hard time following these recommendations or noticing that alcohol is affecting your daily activities, talk with your doctor about further support.
Continue Reading February 2025 Newsletter: Exercise for Cardiovascular Health