Five Keys to Prevent Cardiovascular Disease
Are You Doing Everything You Can to Keep your Heart Healthy?
While cardiovascular disease is currently the leading cause of death each year in the United States, it doesn’t have to stay that way.
The good news is that an estimated 80% of all CVD cases — heart disease, heart attack, heart failure, and stroke — can be prevented. The key is to control high blood pressure and high cholesterol and to maintain healthy habits, such as exercising daily, eating a plant-based diet, getting enough sleep, and of course, not smoking.
You can help prevent heart disease by doing four key things and making them into habits:
- Don’t smoke (or quit if you do)
- Do exercise; be active
- Maintain a healthy weight
- Follow a healthy diet
- Get enough sleep
2 Easy, but Important Solutions
One of the greatest things about natural supplements is that there is more than one way to introduce them into your daily routine. Most natural supplements are sold in capsule or gel capsules, tinctures, or even teas.
One of the best things you can do for your health is to not use tobacco in any form. Tobacco use is a hard-to-break habit that not only gives you horrid breath, but slows you down, makes you sick, and shortens your lifespan. One way it does this is by contributing to heart disease. Even if you're not a smoker, be sure to avoid secondhand smoke because this too is very bad for your health.
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. No matter how long or how much you smoked, you'll start reaping rewards as soon as you quit.
Exercise and any physical activity are excellent ways to prevent heart disease and many other diseases and conditions, but many of us get less activity as we get older.
Getting regular physical activity is one of the best things you can do for your health. It lowers the risk of heart disease, diabetes, stroke, high blood pressure, osteoporosis, and certain cancers, and it can also help control stress, improve sleep, boost mood, keep weight in check, and reduce the risk of falling and improve cognitive function in older adults.
It doesn’t take marathon training to see real health gains. A 30-minute walk five days of the week will provide important benefits for most people. Getting any amount of exercise is better than none.
Exercise and physical activity benefit the body, while a sedentary lifestyle does the opposite—increasing the chances of becoming overweight and developing a number of chronic diseases.
Research shows that people who spend more time each day watching television, sitting, or riding in cars have a greater chance of dying early than people who are more active. A 2013 study showed that, among women ages 50-79 with no cardiovascular disease at the start of study, prolonged sitting time was associated with increased heart disease risk regardless of the amount of time spent in leisure-time physical activity.