Looking for ways to reduce your risk of heart attack or heart disease? Be sure to incorporate these habits into your daily routine to live a healthier life.
Staying active doesn’t just help you lose weight. It can also lower your blood sugar levels, blood pressure, and blood cholesterol. As an adult, it’s a good idea to do moderately intensive exercises for 2 1/2 hours each week. These activities can include biking, brisk walking, swimming, and more.
Even if you do work out each week, it’s important not to spend the rest of your time sitting around. Sitting for too long can increase your risk of cardiovascular events and deep vein thrombosis. Accordingly, make sure to take a few short walks every day, whether at home or at the office.
Sticking to a healthy diet is crucial to preventing heart disease. Incorporate more fruits and vegetables in your meals while also eating less processed foods. Try to choose foods that have plenty of fiber but are low in salt, sugar, and cholesterol. Avoid trans fats as well since these can cause clogged arteries. However, still eat saturated, unsaturated, and polyunsaturated fats.
Alcohol can also increase your blood pressure, so limit your consumption. Women should only have one drink a day, while men should have a maximum of two drinks a day.
Brush your teeth
Good dental hygiene is not just good for your teeth but also for your heart. If you have gum disease, the bacteria in your mouth can potentially move to the bloodstream, ultimately raising the risk of heart disease and even stroke. So, remember to brush and floss your teeth each day to prevent gum disease.
Get a good night’s sleep
If you are not getting enough sleep each night, you may have a higher risk of heart attack or stroke. This is the case even if you have otherwise healthy habits, and it may be because lack of sleep disrupts certain biological processes. Aim to get between seven and eight hours of sleep every night.
And if you believe you have a sleep disorder, speak with a doctor. Sleep apnea, in particular, has links to arrhythmias and heart disease, so you don’t want to leave it untreated.
Avoid secondhand smoke
Smoking cigarettes can significantly increase your risk of developing many diseases, including heart disease. If you currently smoke, the best thing to do is quit, and your doctor can offer advice on how to do so.
Even if you don’t smoke, being around others who do can still lead to heart disease. This is especially true if you already have high blood cholesterol or high blood pressure. Secondhand smoke can cause a buildup of plaque in your arteries. So, don’t be near others while they are smoking.
By following these tips, you can help your heart stay healthy. Speak with a doctor to learn more about your overall health and how to make improvements to your lifestyle.