It may surprise you to know that heart disease, which leads to strokes and heart attacks, is the leading major cause of death in the United States. While this is disheartening indeed, the good news is there are simple yet effective ways to combat heart disease. It only takes a few adjustments to daily habits. Though a family history of heart disease puts an individual at an increased risk, this factor is beyond our control, so we should focus instead on those factors we can control. Two of the leading risk factors that contribute to heart disease are smoking and obesity, and these are completely controllable by simply making different lifestyle choices. From the moment you begin making heart-healthy decisions, you reduce your chances of developing heart disease.
Though quitting smoking and losing weight are difficult goals to achieve, meeting these two goals can reduce your risk of heart disease by as much as 50 percent. Most people who attempt to quit smoking or lose weight fail in their first attempt, but don't give up. Talk to your doctor about smoking cessation programs and weight loss plans that might work for you.
If you are working towards or have already achieved these goals, there are still other ways to combat heart disease and they begin with a healthy diet. A heart-healthy diet doesn't have to be hard to follow. In fact, incorporating good nutrition into your diet each day not only reduces your risk of developing heart disease but can also reduce high blood pressure, relieve stress, and prevent obesity and diabetes.
A heart-healthy diet begins with choosing foods that contain proper nutrients but also have fewer calories than nutrient-poor foods. Nutrition experts recommend eating a combination of fresh fruits and vegetables, whole grains, and lean sources of protein, such as fish and chicken, as well as low-fat milk. By eating these foods, you can increase nutrients in your diet while reducing calories. Avoid foods that are high in fat and cholesterol as well as food and beverage items, like alcohol, that have a lot of calories but little or no nutritional value. Baking or grilling your meat rather than frying it is another heart-smart choice.
Making healthy food choices at the grocery store and at home used to be easier than eating out. Thankfully, most restaurants and fast food chains have recognized the demand for healthier choices and now offer lower calorie, nutrient-rich food options on their menus. This means you don't have to give up the pleasure of dining out or the convenience of eating on-the-go in order to choose healthy foods. Trade the fries you normally order for a baked potato, fruit or vegetable medley, or ask for whole grain bread instead of white.
In addition to a healthy diet, physical activity plays an important role in maintaining heart health. Engage in at least 30 minutes of physical activity each day, especially if you are sedentary all or most of your time at work. While daily exercise in the form of Pilates, Zoomba or a workout at the gym is great, incorporating physical activity into your daily schedule doesn't have to be that challenging. If you are short on free time, park further away from the entrance of your office or the stores when you run errands. Take the stairs when possible instead of the elevator or escalator. If you make a conscious effort to get more exercise, you'll be surprised at the number of ways you can do it.
While simple things like healthy food choices and increased physical activity are important, other risk factors such as high blood pressure and high cholesterol can cause heart disease. Visit your doctor annually for check ups and have your blood pressure and cholesterol levels monitored. Managing these aspects of your overall health gives your heart its best chance at a long and happy life.
Managing and reducing stress is another easy way to help lower your risk of heart disease. Stress often triggers behaviors, such as overeating and excessive drinking or smoking, which are detrimental to the heart. Increased stress levels also raise blood pressure. Take time to relax or practice deep breathing techniques when you feel your stress levels soar. Keep in mind that regular exercise is an excellent combatant against stress and has actually been proven to relieve and help prevent stress.
Changing habits in day-to-day life is not always easy so start small. Make a conscious effort every day to make one heart-healthy choice. Whether you choose a Caesar salad with low calorie dressing instead of a burger at lunch or take an after-dinner walk, any step towards preventing heart disease is a step in the right direction. Continue making these simple choices each day until the healthier choices become habit. Not only will you be rewarded for your efforts by feeling better and living healthier, you will be setting an example for your children, spouse, friends, and family. Your heart will thank you for it in the long run.
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