Heart disease, including coronary heart disease, hypertension (high blood pressure), and stroke, is the leading cause of death in the United States. However, the American Heart Association and American Stroke Association emphasize that 80 percent of cases are preventable with the adoption of some simple habits. Here are seven steps you can take to reduce your risk of heart disease and stroke by a staggering 80%.
1 – Get Active
The first step is increasing physical exercise, as it can help reduce blood sugar, lower cholesterol, and assist in weight loss. The American Heart Association recommends two days per week of moderate-to-high-intensity muscle-strengthening activities, 150 minutes per week of moderate-intensity exercise, or 75 minutes per week of vigorous aerobic activity. Moderate-intensity activities include brisk walking, water aerobics, and general gardening, while vigorous activities include jogging, swimming laps, and aerobic dancing.
2 – Balance Your Cholesterol
High LDL (“bad”) cholesterol levels increase the risk of heart attack and stroke, so it’s essential to lower LDL and increase HDL (“good”) cholesterol that helps remove bad cholesterol from the body. Losing weight, eating a healthy diet, and exercising regularly are crucial natural methods to balance cholesterol.
3 – Control Your Blood Pressure
Maintaining healthy blood pressure can prevent heart disease and stroke. Exercise and a proper diet can help reduce high blood pressure and lose weight. Additionally, consider consuming alcohol in moderate amounts and incorporating heart-healthy diets and supplements.
4 – Eat Better
A balanced diet plays a vital role in preventing heart disease and stroke. Some tips for a heart-healthy diet include eating more fresh fruits and vegetables, choosing lean proteins over fatty meats, consuming whole grains instead of processed ones, and avoiding added salts, fats, and sugars. Also, limit your intake of saturated fats, full-fat dairy, and trans fats typically found in processed and packaged foods.
5 – Lose Weight
Losing weight significantly lowers the risk of heart disease, stroke, and diabetes. The American Heart Association recommends losing 2 pounds per month or 24 pounds per year, a manageable goal that can be achieved through regular exercise, healthy eating, and fiber intake. Also, focus on portion control, an often overlooked factor contributing to obesity.
6 – Reduce Blood Sugar
Lowering blood sugar helps reduce the risks of diabetes, heart disease, and stroke. Elevated blood sugar can increase your chance of heart disease and stroke by four times, so it’s essential to adopt a healthy diet and exercise regimen to keep blood sugar levels in check. Learn more about naturally lowering your blood sugar levels here.
7 – Stop Smoking
Smoking is responsible for one in five preventable deaths in the United States, significantly increasing the risk of heart disease, stroke, cancer, and lung disease. Numerous methods and resources can help you quit smoking, like this Free Guide.
