Cardiovascular disease (CVD) remains the biggest cause of fatalities worldwide. Yet, the good news is that many risk factors are controllable through lifestyle modifications and preventative therapies. Here’s how you can substantially decrease your risk of developing CVD:
1. Adopt a Heart-Healthy Diet:
Consuming a well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats is essential.Reduce your consumption of saturated and trans fats, cholesterol, sodium, and added sugars. Foods like salmon, almonds, olive oil, and green leafy vegetables are excellent for maintaining heart health. Add greater amounts of fiber into your diet as it helps lower cholesterol levels.
2. Engage in Regular Physical Activity:
Regular exercise strengthens the heart and improves circulation. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week, along with muscle-strengthening exercises two or more days a week. Activities like walking, cycling, swimming, and yoga can be both enjoyable and beneficial.
3. Maintain a Healthy Weight:
Being overweight increases the risk of developing cardiovascular disease. Monitor your weight and try to maintain a healthy body mass index (BMI). Even a small weight loss may significantly affect your risk factors.
4. Avoid Tobacco Smoke:
Smoking is an important risk factor for CVD. Quitting smoking and avoiding added smoke can improve your heart health considerably. Consider support from quitting programs, medications, or therapy to help you quit.
5. Manage Stress:
Chronic stress can contribute to heart disease. Techniques such as meditation, deep breathing exercises, and focus can help manage tension levels. Make sure you get adequate sleep, as lack of sleep can have a bad impact on heart health. By making these changes to your lifestyle, you may decrease your risk of cardiovascular disease and lead a healthier, extended life. Prevention is always better than cure, and taking proactive steps toward heart health is a lifelong commitment that benefits greatly.
Source- https://www.cigna.com/knowledge-center/hw/american-heart-association-healthy- diet-guidelines- ue4637#:~:text=The%20AHA%20recommends%20a%20diet,and%20vegetable%20s ervings%20every%20day .
https://www.heart.org/en/healthy-living/healthy-lifestyle/how-to-help-prevent- cardiovascular-disease
