- Diseases, Disorders & Conditions
How to Cut Your Heart Disease Risk
You Can Change the Health of Your Heart. First, Remember That Some Foods Should Never Be Eaten!
Preventing Heart Disease
Heart Disease is one of the most common causes of death among adults in the United States. Fortunately, there are many steps we can all take to reduce our chances of having a premature death because of a heart attack. Of course, we frequently hear stories about people who seem to have done "everything right" and they still die of a sudden heart attack. However, this is rarely the situation. Most of the people who have heart attacks die after years of abusing their bodies. It's almost as if some people are indifferent to their chances of having a heart attack. What are some of the kinds of behaviors that contribute to heart disease? What activities should we change in order to reduce our chances of having a heart attack?
Essentially, we all need to watch what we eat, quit smoking (and avoid smokers), get more exercise, and see our doctors about getting the proper medical interventions, if needed. Listed below are more specific details to help you live a heart healthy life.
Everyone With Heart Disease Needs This Cookbook
Following certain types of diets have actually been shown to reverse heart disease. Why wait until that first heart attack? Change your life today!
Fatty Foods Can Hurt Your Heart
It’s easy to make excuses for overeating. Over and over we justify weight gain by telling ourselves that we can allow ourselves a few treats because it is a special occasion. Unfortunately, we have special occasions all the time … Christmas, New Years, birthdays, trips, and dinner with friends. Good eating needs to become a habit.
Learn how to control your weight. I know it is hard! Personally, I have fought weight gain my entire life. However, even if you will never return to what you weighed when you were 25, at the very least you should try to exercise and watch what you eat so you don't gain an excessive amount of weight each year.
In addition to counting calories, be sure that what you do eat is healthy. Avoid all fried foods by switching to oven-baked, instead. Reduce your consumption of red meats like beef and pork.
Many researchers have discovered that people can significantly cut their risk of developing heart disease when they eat a plant based diet. Eat more fruits and vegetables, and try to eat a nice salad made with dark greens at least 4-5 times a week, This does not mean you need to give up meat entirely. However, try to avoid cured luncheon meats and eat red meat such as beef and pork only once or twice a week. Rely more on small amounts of chicken and fish. Fill up as much as possible on fresh vegetables and fruit. These dietary changes are good for your heart.
Obviously, you should also limit the processed foods and baked goods in your diet. Many of these contain transfats (although that has been significantly reduced over the past few years.) In addition, they often contain more sodium than you realize, which can raise your blood pressure. Finally, they frequently contain high levels of corn syrup and sugar, which will increase your weight problems. No matter how you slice it, processed foods and baked goods are not our friends!
Learn More about How to Prevent and Reverse Heart Disease
Smoking Contributes to Heart Disease
The most important thing you can do for your overall health, including heart health, is to STOP SMOKING ... and don't start, if you haven't already! Many people assume that lung cancer is the disease most closely connected to smoking. However, smoking also affects your cardiovascular health, increases your cancer risk, contributes to dementia, causes aneurisms and adversely affects your body in numerous ways.
In other words, if smoking doesn’t cause a cancer that kills you, it will probably kill you in some other way, instead! In addition, if you live with someone else, your smoking could be contributing to health problems for them. Why bring harm to the people you love?
Exercise Improves our Heart Health
We all know that we should get a moderate amount of exercise each day. Exercise helps our heart in several ways. It may contribute to weight loss, which reduces the strain on your heart. It also will force the heart to pump more strongly, which exercises the heart.
You will find that advice about the amount of exercise you need varies greatly. At the very least, you should take a brisk 30 minute walk 5 times a week, and work out with weights at least 2 times a week. Do more of each, if you can!
In fact, spread your activity out during the day. The more active you are, the better off you will be. Don't let yourself get too sedentary. Research shows that an hour of exercise in the morning does not do much good if you are sedentary the rest of the day. In fact, being sedentary can be as bad for you as smoking!
Control Your Blood Pressure and Cholesterol
A final step you should take is to see your doctor about controlling your blood pressure. For many people, that means using less salt. For others, you may need a medication. Your doctor will tell you what works best for you. In addition, your doctor will want to do blood work to check your cholesterol and triglyceride levels. It is possible that you will need to be on a statin drug, or a similar medication. Follow his instructions carefully. Your life could depend on it. By following his instructions, you may increase not only the quantity of the life that you live, but also the quality!