Heart disease is a leading cause of death and disability worldwide, but there are many things you can do to reduce your risk of developing this condition. Here are a few tips:
- Eat a healthy diet: A diet that is rich in fruits, vegetables, whole grains, and lean proteins and low in saturated and trans fats, added sugars, and salt can help lower your risk of heart disease.
- Exercise regularly: Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity each week. This can include activities such as brisk walking, running, cycling, or swimming.
- Don’t smoke and avoid secondhand smoke: Smoking and exposure to secondhand smoke can significantly increase your risk of heart disease. If you smoke, quitting is the single most important thing you can do to reduce your risk.
- Manage stress: Chronic stress can contribute to the development of heart disease. Find healthy ways to manage stress, such as through exercise, meditation, or spending time with loved ones.
- Get enough sleep: Getting enough sleep is important for maintaining overall health. Aim for 7-9 hours of sleep per night.
- Get your blood pressure and cholesterol checked: High blood pressure and high cholesterol are risk factors for heart disease. Your healthcare provider can help you manage these conditions through lifestyle changes and, if necessary, medication.
- Don’t drink alcohol in excess: Drinking too much alcohol can increase your risk of heart disease. If you choose to drink alcohol, do so in moderation (up to one drink per day for women and up to two drinks per day for men).
It is important to note that these are just a few examples of things you can do to reduce your risk of heart disease. If you have any specific questions or concerns about your own risk, it is important to consult with a healthcare professional.
Reviewed by: Dr. Jennifer Larsen MD, InformedMedicine Clinical Review Board