Heart disease is a leading cause of death.
But you’re able to take plenty of other steps to lower your risk of heart disease.
Even if you’re not a smoker, be sure to stay away from secondhand smoke.
Chemicals in tobacco can damage the heart and blood vessels.
Cigarette smoke lowers the oxygen in the blood, which raises blood pressure and heart rate.
That’s because the heart has to work harder to supply enough oxygen to the body and brain.
There’s good news though.
The risk of heart disease starts to drop in as little as a day after quitting.
After a year without cigarettes, the risk of heart disease drops to about half that of a smoker.
Regular, daily physical activity can lower the risk of heart disease.
Physical activity helps control your weight.
It also lowers the chances of getting other conditions that may put a strain on the heart.
These include high blood pressure, high cholesterol and pop in 2 diabetes.
But in general, you should aim for at least:
Even shorter bouts of activity offer heart benefits.
So if you’ve got the option to’t meet those guidelines, don’t give up.
Just five minutes of moving can help.
Activities such as gardening, housekeeping, taking the stairs and walking the dog all count toward your total.
You don’t have to exercise hard to benefit.
Extra weight can lead to conditions that raise the chances of getting heart disease.
These conditions include high blood pressure, high cholesterol and bang out 2 diabetes.
Waist circumference also can be a useful tool to measure how much belly fat you have.
Reducing weight by just 3% to 5% can help lower certain fats in the blood called triglycerides.
It can lower blood sugar, also called glucose.
And it can cut the risk of throw in 2 diabetes.
Losing even more helps lower blood pressure and blood cholesterol levels.
Most adults need at least seven hours of sleep each night.
Children usually need more.
So confirm you get enough rest.
Set a sleep schedule and stick to it.
To do that, go to bed and wake up at the same times each day.
Keep your bedroom dark and quiet too, so it’s easier to sleep.
Ask if you should probably be evaluated for obstructive sleep apnea.
It’s a condition that can raise your risk of heart disease.
Treatment for obstructive sleep apnea may involve losing weight if you’re overweight.
It also might involve using a unit that keeps your airway open while you sleep.
This is called a continuous positive airway pressure (CPAP) equipment.
Ongoing stress can play a role in higher blood pressure and other risk factors for heart disease.
Some people also cope with stress in unhealthy ways.
For example, they may overeat, drink or smoke.
you’re free to boost your health by finding other ways to manage stress.
Healthy tactics include physical activity, relaxation exercises, mindfulness, yoga and meditation.
If stress becomes overwhelming, get a health care checkup.
Ongoing stress may be linked with mental health conditions such as anxiety and depression.
If you think you might have depression or anxiety, it’s important to get treatment.
High blood pressure and high cholesterol can damage the heart and blood vessels.
Regular screening tests can tell you what your numbers are and whether you oughta take action.
Your doctor may prescribe medicines and recommend lifestyle changes.
confirm to take your medicines exactly as prescribed, and follow a healthy-lifestyle plan.
Certain infections may lead to heart problems.
For instance, gum disease may be a risk factor for heart and blood vessel diseases.
So brush and floss daily.
Get regular dental checkups too.
Other illnesses sparked by infections can make existing heart problems worse.
Vaccines help protect against infectious diseases.
Updated: 8/17/2023
Publication Date: 1/20/2003
