Heart disease includes several heart-related health conditions, including atherosclerosis, heart attack, angina, stroke, coronary artery disease, heart failure, and arrhythmia.1 Heart disease results from the buildup of plaques on the walls of arteries, making it harder for blood to flow through them. Heart health involves maintaining a healthy heart muscle, arteries, and veins to efficiently circulate blood throughout your body.
Here are some simple ways to protect your heart:2•3
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Choose Healthy Fats: Focus on unsaturated fats like avocados, nuts, seeds, and olive oil, which can help reduce LDL (bad cholesterol) levels. In contrast, limit saturated fats, which are found in red meat, full-fat dairy products, and processed foods.
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Engage in Regular Physical Activity: Aim for at least 150 minutes of moderate aerobic exercise each week. Activities like brisk walking, cycling, or swimming strengthen the heart muscle and improve circulation. Most exercises can be modified to fit unique limitations.
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Manage Stress Effectively: Incorporate relaxation techniques such as mindfulness, meditation, or deep breathing exercises into your daily routine. Chronic stress can negatively affect heart health by contributing to high blood pressure and unhealthy coping mechanisms.
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Avoid Smoking and Limit Alcohol Consumption: Smoking is a major risk factor for heart disease, while excessive alcohol intake can lead to high blood pressure and other cardiovascular issues. Quitting smoking is critical for heart health. If you do drink alcohol, do so in moderation, and if you don't drink, there is no need to start.
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Select Lean Proteins: Include sources of lean protein such as fish, skinless poultry, beans, and legumes. Fatty fish, like salmon and mackerel, are particularly beneficial due to their high omega-3 fatty acid content, which supports heart health.
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Limit Added Sugars and Sodium: Reduce your intake of foods high in added sugars and sodium. Processed snacks, sugary beverages, and fast foods are often culprits that can increase blood pressure and contribute to unwanted weight gain.
As you explore ways to adopt a heart-healthy lifestyle, examine your daily routines and focus on choosing healthier alternatives.
1.
American Heart Association. "What is Cardiovascular Disease?." January 10. 2024. Accessed October 26. 2024.
2.
Cleveland Clinic. "Heart Disease:· November 6. 2023. Accessed October 26. 2024.
3.
Mayo Clinic. "Heart-healthy diet: 8 steps to prevent heart disease."' April 04, 2024. Accessed October 26, 2024.
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