Top 5 Tips to Prevent Heart Disease

 Top 5 Tips to Prevent Heart Disease

1) Quit Smoking!

Because cigarette smoking is so prevalent and destructive, it has been identified by the U.S. Surgeon General as the single most preventable cause of disease and premature death in the nation. Smoking increases the risk of cardiovascular disease (CVD}, peripheral vascular disease (PVD), and coronary heart disease (CHD). And, for people with a history of CHD, cigarette smoking is also a risk factor for sudden cardiac death.

2) Watch Your Waistline

The risks to heart health that are associated with obesity include heart attacks, heart failure, CVD and CHD, along with a whole host of other negative health effects. Choose a balanced diet that is low in saturated fat and high in lean protein, fruits and vegetables, healthy oils and whole, unprocessed grains. Be good to your heart by maintaining the proper weight for your age and body type.

3) Keep Moving

As little as a half hour of exercise daily can protect your heart. Aerobic activities such as walking, running and swimming work the heart and help keep it robust. We all have busy schedules and hectic lifestyles, and fitting in a daily workout can be an overwhelming thought. However, it's important to remember that exercise doesn't have to be done all at once to be beneficial. Take a couple of short walks a day and use the stairs whenever possible. We can all fit in 10 minutes here and 15 minutes there to move our bodies if we make it a priority. Embrace the challenge and think of exercise as a gift, not a chore. And in a very real way, that's just what it is, a gift...for your heart.


4)Watch Your Cholesterol

The toxins in tobacco smoke lower a person's high-density lip protein cholesterol (HDL or "good" cholesterol) while raising levels of low-density lip protein cholesterol (LDL or "bad" cholesterol). A high level of LDL in the blood is a significant risk factor for atherosclerosis, also known as hardening of the arteries. Other factors that influence cholesterol are genetics and eating a diet rich in saturated fats and trans fats. If it’s been a year or more since your last cholesterol check, call your doctor and schedule an appointment. If your cholesterol is high, there are steps you can take to control it.


5)Maintain Normal Blood Pressure

 While at the doctor’s office getting your cholesterol checked, have your blood pressure checked also. Maintaining a healthy blood pressure reduces the risk of heart attack, stroke and heart failure. High blood pressure is considered to be anything over 140 for systolic blood pressure and 90 for diastolic blood pressure. If yours is high, take it seriously and follow your doctor’s recommendations.