Medically Reviewed by Dr. K. Updated as of May 25, 2022.
Table of contents
How To Reduce Your Risk Of Heart Disease
There are several things you can do to reduce the chances of developing heart disease. Taking action would benefit your wellbeing and, in some cases, save your life. Get started on these eight ways to get back on track.
Smokers are more than twice as likely as nonsmokers to have a heart attack, and they are far more likely to suffer from fatal health conditions if they do.
Improve cholesterol levels
If you have any of the following, you're more likely to develop heart disease:
- High levels of total cholesterol level
- Low levels of HDL (“good") cholesterol level
- High levels of LDL (“bad") cholesterol level
- High levels of Triglycerides
Cholesterol isn't the only factor to consider. Your doctor will look at the larger picture, taking into account all of the possible complications. Eat a high-fiber, low-cholesterol, saturated-fat, and refined-sugar diet to help lower cholesterol levels.
Control high blood pressure
Hypertension, or high blood pressure, affects nearly 1.2 billion people worldwide, making it the most important risk factor for heart disease. Exercising and eating a balanced diet, as well as reducing salt, are beneficial. Some people may also need medication to regulate their blood pressure. Additionally, getting checked for sleep apnea might be necessary if you snore or feel excessively tired during the day. If you have it, managing it will also help you manage your high blood pressure.
People who do not exercise are more likely to develop heart disease and suffer fatal consequences as a result of it than those who do. Before beginning a new exercise programme, consult your doctor, particularly if you are not currently active. They'll be able to tell you what you're capable of.
Follow a heart-healthy diet
Consume low-fat and low-cholesterol foods. Fruits, vegetables, whole grains, beans, nuts, legumes, and other plant-based foods can be consumed by almost everyone. Fiber is healthy for your cholesterol, and you'll get vitamins from foods in a natural way.
You still can eat fish (especially salmon or tuna, which are rich in healthy omega-3 fatty acids), poultry, and meat, but keep the portions small and lean. Limit your salt and sugar intake as well. Most people have an excessive amount of both.
Get to a healthy weight
It is beneficial to the heart to lose excess weight. It may also aid in the treatment of high blood pressure and diabetes.
Diabetes increases the risk of heart disease. Many diabetics are unaware of their condition. Make an appointment to be checked and managed appropriately.
Manage stress and anger
Everyone experiences stress, and it's normal to become angry from time to time. It's a problem when stress and anger flare up, particularly if it happens frequently. You regain control by managing your stress and dealing with your frustration in healthy ways.
Referenced on 18/5/2021
- WHO: https://www.who.int/news-room/fact-sheets/detail/hypertension
- CDC: “Heart Disease Risk Factors."
- Womenshealth.gov: “Heart Health and Stroke."
- American Heart Association: “Lifestyle Changes."