Heart disease, including coronary artery disease, heart attack, and heart failure, remains one of the leading causes of death worldwide. The good news is that, in many cases, heart disease can be prevented or managed effectively. Here are some proven ways to keep your heart healthy and significantly reduce your risk of heart disease.
Eat A Heart-Healthy Diet
A balanced and nutrient-rich diet is crucial for heart health. Adopt the following habits:
- Consume more fruits and vegetables: These provide essential vitamins, minerals, and fiber, and are low in calories.
- Choose whole grains: Whole grains like brown rice, quinoa, and whole wheat bread provide fiber that helps manage cholesterol levels.
- Opt for lean proteins: Select lean cuts of meat, skinless poultry, and fish at least twice a week. Plant-based protein sources like beans, lentils, and tofu are also great choices.
- Limit unhealthy fats: Reduce intake of saturated and trans fats, which raise cholesterol levels. Opt for healthy fats like avocados, olive oil, and nuts.
Regular exercise is key to maintaining a healthy heart, says Dr Arun Arora Flushing NY. Aim for:
- At least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, or a combination of both.
- Include strength training activities that work all major muscle groups at least two days per week.
Maintain a Healthy Weight
Being overweight or obese increases your risk of heart disease. Losing even a small amount of weight can lower blood pressure and decrease strain on your heart.
If you want to avoid heart disease, it’s important to avoid smoking. The chemicals in cigarettes can cause damage to your blood vessels and increase your risk of developing atherosclerosis.
Smoking also affects the way your body releases insulin, which can lead to diabetes. This is a serious condition that causes blood sugar levels to rise above normal levels over time. In addition, smoking also increases your risk of developing high blood pressure and high cholesterol levels.
If you’re a smoker, it’s never too late to quit says Dr Arun Arora Flushing NY!
Drinking excessive amounts of alcohol can lead to high blood pressure and increased risk of heart disease. Practice moderation by limiting alcohol intake.
Chronic stress can increase blood pressure and harm your heart health. Incorporate healthy coping mechanisms like meditation, yoga, or engaging in hobbies to help manage stress levels.
Monitor Blood Pressure
High blood pressure is a silent killer that can damage your heart over time. Regular monitoring and proper management are critical in maintaining heart health.
Elevated cholesterol levels increase the risk of heart disease. According to Dr Arun Arora Flushing NY regular check-ups, a heart-healthy diet, and medication if prescribed can effectively manage cholesterol levels.
Poorly controlled diabetes can significantly increase the risk of heart disease. Monitoring and managing blood sugar levels is essential to protecting your heart.
Visit Your Doctor Regularly
Regular checkups allow for early detection and intervention for potential heart health issues. Follow your healthcare provider’s advice and stick to the recommended screenings and tests.
Living a heart-healthy lifestyle involves a combination of diet, exercise, and lifestyle choices. Adopting these preventive measures can lead to long-lasting benefits and ultimately keep your heart strong and healthy.