6 Things You Can Do to Prevent Cardiovascular Disease
Welcome to Cure Keeping. According to the Centers for Disease Control and Prevention, cardiovascular disease causes one in every three deaths in the United States every year, making it the leading cause of death in this country.
Thankfully, there are steps you can take to help prevent this very serious condition. While there’s no cure for heart disease, your lifestyle choices may be able to reduce your risk of developing it later on in life. If you want to learn more about these steps and how you can prevent cardiovascular disease, check out the six things you can do below!
Here are the List of 6 Things You Can Do to Prevent Cardiovascular Disease
Smoking is one of the worst things you can do for your heart and overall health. Smoking increases your risk of developing high blood pressure, heart disease, and respiratory diseases like emphysema. Since smoking also reduces your ability to exercise, it’s important that those who have quit smoking find other ways to keep their hearts healthy (like cardiovascular workouts).
If you’re trying to prevent cardiovascular disease by quitting smoking or keeping up with heart-healthy behaviors, check out my video on how to detox from smoking. It covers all you need to know about nicotine patches and behavioral support.
Studies have linked obesity with an increased risk of cardiovascular disease, and research suggests that obese adults face twice as much risk of premature death from cardiovascular disease as those who are normal weight.
Obesity has also been linked with higher blood pressure, which can lead to heart disease or stroke. Studies suggest that losing even a little bit of weight can improve your health and reduce your risk for cardiovascular disease.
For example, researchers have found that losing 5-10% of your body weight can significantly reduce your blood pressure and cholesterol levels. Furthermore, improving diet quality—by eating more fruits and vegetables while reducing sugar intake—can lower elevated triglyceride levels.
Exercise more often
It’s true that you don’t need a gym membership or any special equipment. Even simple exercises, like walking or cycling, can reduce your risk of heart disease by improving your blood pressure and increasing good cholesterol.
It doesn’t have to be much—even 20 minutes a day can make a big difference! Cardiovascular disease is one of the leading causes of death in adults; it’s important that you stay as healthy as possible.
And remember, physical activity also helps prevent stroke, diabetes, obesity and more. Exercise every day for an hour if you can! No time? Try setting aside 15 minutes every hour to do some quick push-ups during commercial breaks on TV! Your heart will thank you for it!
Check your blood pressure regularly
When it comes to cardiovascular disease, blood pressure is a big deal. It’s an important predictor of heart disease and stroke. While there are treatments for high blood pressure, your primary prevention tool is checking your blood pressure regularly and knowing if you have high levels—anything higher than 120/80 is considered elevated.
A simple home blood-pressure monitor can give you a good idea of where your numbers stand at any given moment, but if you’re in doubt about whether or not you should be concerned (or if medication might be necessary), talk with your doctor about getting professionally tested.
Get your cholesterol checked
Elevated cholesterol is one of biggest risk factors for cardiovascular disease. Many people with high cholesterol don’t even know it, however, so getting tested regularly can help keep you on track.
Visit your doctor annually and ask for a full checkup that includes an HDL/LDL ratio test; if your score falls in an undesirable range, talk to your doctor about what steps you can take to get it into a healthier zone. Your doctor may also recommend supplementing statins or angiotensin receptor blockers (ARBs), which are generally safer than taking over-the-counter medications that only treat symptoms but don’t address cause.
Change your diet, and you can significantly reduce your risk of CVD. A Harvard study showed that eliminating trans fats, eating more fruits and vegetables, and decreasing sugar intake could cut heart disease risk by 30%. Avoiding fast food and soda (which are both loaded with sugar) will also reduce calories, further reducing your chance of obesity.
All in all, following a healthy diet is an excellent way to reduce your risk of heart disease. Of course there are many other ways to prevent cardiovascular disease (such as not smoking or exercising regularly), but since we don’t have time in a single sitting to cover all possible methods, it’s best if we focus on what works best for people who want a quick solution.
If you can’t beat ’em, join ’em. Of course, that doesn’t mean you should go out and get yourself a bypass just because studies show cardiovascular disease is preventable with lifestyle changes.
But it does mean that you should be taking a close look at your life and looking for ways to change things up—and that’s where these s**x strategies come in. Use them all together or pick what works best for you, but start now! Your heart will thank you later. read more…