8 Lifestyle Changes To Protect Your Heart

Your risk for developing heart disease is affected by many factors, with some of them – including age and genetics – outside your control. But unlike many other health problems you could face during your lifetime, heart disease risk can be significantly lowered through lifestyle choices.

Living a healthier life can fortify your heart against the No. 1 cause of death in the U.S. The first step is gaining a better understanding of how a variety of issues – including weight, poor nutrition and inactivity – make your heart more vulnerable.

So, let’s take a look at eight strategies for improving heart health – and why they matter.

Stop Smoking

Fifty or 60 years ago, people didn’t realize the dangers of smoking. In fact there was a time when smoking was promoted as a healthy practice. But we now know that smoking can increase your risk for a wide range of health problems, including cancer, lung disease, stroke and heart disease. One in four deaths from cardiovascular disease is related to smoking, which causes a number of problems, including thickening of blood vessels, plaque buildup in blood vessels and damage to the cells in those vessels. Unfortunately, vaping is no better for your heart.

Improve Your Diet

Focus on whole foods, including fruits, vegetables, lean meats and healthy fats. You should avoid heavily processed foods, including deli meats, chips, fast food, pastries, full-fat dairy, refined grains and sugary drinks. There are many good diets to choose from, though your options may be affected by any underlying health conditions. Talk with your doctor or a nutritionist to find a plan that’s best for you.

Lower Your Cholesterol

When your cholesterol levels rise, it can cause a buildup of fatty substances on the walls of your arteries. This restricts your blood flow, which contributes to heart disease and stroke. Unfortunately, abundant amounts of cholesterol are found in many staples – cheese, butter and oils, for example – of the American diet. You can improve your cholesterol levels by avoiding or limitingfried foods, fatty red meats, full-fat dairy and butter. Remember that nutritional food labels are a valuable tool for understanding what you are eating.

Don’t Forget Exercise

Having an active lifestyle helps to strengthen your heart. It also reduces blood sugar and cholesterol levels, while helping you sleep better and breathe easier. Exercise needs and abilities vary from person to person, but you should have a goal of exercising at least 30 minutes a day, five days a week. You don’t have to wear yourself out. Start with a brisk walk around the neighborhood and then build up as you go. The important thing is that your body is moving, whether it’s walking, jogging, biking, dancing or swimming.

Drop Some Pounds

Being obese or overweight raises your risk for diabetes, high blood pressure and high cholesterol – all major risk factors for heart disease. Of course, weight loss can be a challenge. But keep in mind that even modest weight reduction (5 percent to 10 percent of your body weight) can make a significant difference.

Avoid Excessive Alcohol Use

There’s nothing particularly unhealthy about alcohol by itself, though it may contribute to weight gain because of high caloric content. The bigger issue with alcohol is that it tends to be accompanied by unhealthy habits. When you drink heavily, you are less likely to exercise and eat well. It’s fine to drink in moderation, as long as it doesn’t impair your ability to make healthy choices.

Sleep Well

When you are tired, you are more likely to make unhealthy choices, including neglecting exercise. A good night’s sleep will help keep your energy up, boost your metabolism and give your body time to repair itself. Most adults need at least seven hours of sleep each night. Missing that mark for a day or two isn’t a serious problem. But prolonged sleep disturbances can increase your risk for diabetes, high blood pressure and obesity.

Cut the Stress

Chronic stress can hurt you in a number of ways, including raising your risk for high blood pressure. But it also gets in the way of heart healthy activities (exercise and eating well) while encouraging unhealthy activities (smoking and drinking alcohol.) Look for healthier ways to deal with stress. This could be meditation, deep breathing, a hobby, exercise, taking a long walk, talking with friends or seeking help from a mental health professional.