Heart disease is one of the global leading causes of death.
With our manic modern lives, it is no surprise that more people are diagnosed with heart disease every day than any other period in our history. What should surprise you is that one person dies every thirty seconds in America from cardiovascular disease. That is a staggering figure!
Over six hundred thousand Americans die each year from this devastating killer. Don’t panic yet – there are ways you can greatly reduce your risk of developing heart disease. Below are the top five strategies to implement today; before it is too late:
Table of Contents
Healthy Diet
Your daily diet should include plenty of fresh fruit and vegetables, whole grains, nuts, and other plant-based proteins. Make smart choices when it comes to eating, limiting carbs, processed meats, and sugary items.
Learn to read the nutritional facts labels on food and beverages – that way, you will know what items to avoid.
Quit Smoking
One of the best ways to help your heart is to stop smoking. Even smokeless tobacco products are bad, so don’t think you can find a loophole. Tobacco products contain a host of terrible chemicals that damage the heart and blood vessels, reducing the oxygen in your blood which increases your blood pressure and puts undue stress on your ticker.
Don’t wait until your heart can’t handle it anymore, quit today! Your risk of heart disease starts dropping after the first day of quitting. After a year of no smoking, your risk of heart disease drops to half that of a smoker – which should be reason enough to stub that cigarette out for good.
Know Your Numbers
High blood pressure and cholesterol are known to damage the heart and blood vessels. The sad truth here is that most people don’t know they have either until it is too late. Don’t let this be you, it is not a statistic that you want to be a part of.
Get your heart health screened regularly from the age of sixteen, heart disease isn’t just something adults need to worry about! Click here for more information on this topic.
Exercise
Daily physical activity drastically lowers your risk of heart disease. Not only does it control your weight, but it improves circulation and takes the strain off your heart. People who exercise regularly are less likely to develop other chronic issues that take a toll on their hearts and health.
Aim to get at least thirty minutes of moderate aerobic exercise a day to start, working up to more vigorous activities as your fitness levels increase. If you can’t manage those numbers, don’t give up – you must start somewhere. Even five minutes of physical activity is better than nothing.
Weight Management
Carrying extra weight has become a part of life these days when in all honesty, it is not good for your heart. Being overweight, especially around your chest and stomach area, increases the risk of heart disease.
Use your body mass index (BMI) to determine whether you are overweight. A BMI of 25 or more is associated with higher cholesterol levels, blood pressure, and risk of developing heart disease.
If you need to, consult a professional to help you lose those extra pounds before they affect your quality of life.
