Heart disease kills more people in the United States than any other two diseases combined. Men and women of all ages can be affected, but you’re more at risk the older you get. Wondering how can you avoid getting heart disease? Your doctor’s answers are the best ones out there.
1. First, know the risks you can’t control
There’s nothing you can do about your age, your gender, or your family’s health history. You also can’t change your race or ethnicity. All these heart disease risk factors make you more likely to suffer heart trouble — but thankfully, you can, and should, take charge of the following things.
2. Manage your cholesterol
High cholesterol can make it harder for your heart to pump blood throughout your body, so it’s important to do everything you can to keep your levels under control. If you’ve already been diagnosed with high cholesterol, make sure you limit or avoid these foods to avoid getting sicker.
3. Keep an eye on your blood sugar
Living with type 2 diabetes — or on your way there? Uncontrolled blood sugar increases your risk of heart disease because it also messes with your blood pressure. If you keep your levels within a normal range, you’re less likely to develop heart problems.
4. Fix your questionable relationship with sleep
While it’s true your sleep habits and needs change as you get older, your body still needs to rest as much as possible. One too many sleepless nights puts your heart in danger. Can’t seem to fall asleep? These foods might help you get some much-needed rest.
5. Practice effective stress management
Everyone needs small amounts of stress to keep them going. Too much of it over time, however, messes with your hormones and wears down your heart. If you suspect life’s daily stressors are hurting your health, do what you can to get it under control.
6. Control your blood pressure
Did you know high blood pressure doesn’t always warn you of its presence? This is why it’s such a dangerous symptom of heart disease. If high blood pressure runs in your family, it’s probably a good idea to have it checked regularly.
7. Eat your vegetables, even if you don’t want to
There’s a reason your doctor (and, years prior, your mom) nags you about your diet. The more plants you eat — including fruits and vegetables — the healthier your heart will be. Adding even a few servings to your daily total can make all the difference. And yes — you can buy them frozen!
8. Avoid eating the ‘wrong’ kind of fat
You’ve likely heard that fatty foods are bad for you, but this claim is only partially true. Foods high in saturated fat, like desserts and over half of most fast food menus, can increase your heart disease risk. Foods like fish, avocados, and nuts contain a different kind of fat that can actually lower your risk.
9. Keep your weight in check
Has your doctor suggested you drop a few pounds? They really do have your best interest in mind. Fortunately, getting to and maintaining a healthy weight through both diet and harmless exercise over time can help you avoid getting heart disease, type 2 diabetes, and more.
10. Eat more grains
Love toast? Breakfast cereal? Dinner rolls? You’re already on the right track. Grains — the right kinds, anyway — are extremely heart-healthy. Just make sure that the flours, breads, cereals, and other grain-based products you buy are as close to 100 percent whole grain as possible.
11. Put away the saltshaker
Salt is not the enemy. Too much of it, however, makes it pretty difficult to avoid getting heart disease. Some of the foods you wouldn’t expect to hurt you are some of the worst for your health. Getting into the habit of not flavoring your food once it’s on the table is a great starting point.
12. Kick your sugar addiction
Is sugar slowly killing you? One of the best ways to avoid getting heart disease — and a long list of other unfavorable health conditions — is to eat fewer foods containing added sugars. You can still satisfy your sweet tooth without going overboard.
13. Exercise regularly
Just 30 minutes of exercise five days a week can significantly lower your risk of heart disease. If you’re out of shape, it’s not too hard to get back into it. These are the exercises you should try, and the ones you should avoid at all costs.
14. Don’t drink too much alcohol
The good news is, you don’t have to completely cut alcohol from your life to avoid getting heart disease. Reducing your intake, however, not only lowers your dementia risk, but also protects your heart as you approach old age.
15. Quit smoking — or don’t start
If you don’t smoke, don’t start. If you do smoke, it’s not too late to quit. Cigarette smoke does plenty of terrible things to your body, but most people don’t know it hurts your heart just as much as it destroys your lungs. Do whatever you have to do to stop — it could save your life.
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