What Lifestyle Changes Can Reduce The Risk of Heart Disease?

Approximately 50 percent of all premature deaths stem from unhealthy lifestyle choices. These include

1. Smoking
2. Poor diet
3. Being physically inactive

These risk factors aggravate the risk of

1. Stroke
2. Heart attack
3. Diabetes
4. High blood pressure

However, the good news is adopting a few lifestyle changes can be the best defense against stroke and heart disease.

Note: A study analyzing over 55,000 people concluded that people with favorable lifestyle habits lower their risk of heart disease by about 50%.

Some suggested favorable changes by heart disease specialists include

1. Indulging in regular physical activity
2. Eating a healthy meals
3. Not being obese
4. Quit Smoking

Let us take you through the best lifestyle changes to lower the risk of heart disease.

Opt for a Good Nutrition

A healthy diet is the best weapon to combat heart disease.

What you eat and how much impacts several controllable risk factors, such as:

1. The weight
2. Glucose levels
3. Blood pressure
4. Cholesterol

So, opt for nutrient-rich foods that contain:

1. Fiber
2. Vitamins
3. Minerals

Always prefer low-calorie, nutrient-rich food over nutrient-poor foods.

The best cardiologists in India stress on a diet rich in:

1. Fruits
2. Whole grains
3. Vegetables
4. Low-fat dairy products
5. Legumes
6. Skinless poultry
7. Non-tropical vegetable oils and nuts

Further, they advise to curtail the intake of:

1. Added sugars
2. Saturated and trans fats
3. High sodium food
4. Sugar-sweetened beverages
5. Processed meats
6. Red meat

Align your diet with physical activity, ensuring you use as many calories as you consume to maintain a healthy body weight.

Managing Stress

Stress is associated with heart disease in several ways.

Stress can

1. Increase the blood pressure
2. Be a trigger for a heart attack

To cope with stress, the heart disease specialists suggest the following:

1. Listening to Music
2. Exercising
3. Meditating
4. Focusing on something peaceful or calm
5. Yoga
6. Speaking to a friend or a family member

Note: Some commonly practiced ways of relieving stress by many individuals can be terrible for the heart.

These include

1. Smoking
2. Heavy drinking
3. Overeating

Be Physically Active

Regular physical activity can dramatically lower the possibility of heart disease.

Further, exercise has several benefits

1. It keeps weight in check.
2. It reduces the probability of acquiring conditions that strain the heart, such as:

• Type 2 Diabetes
• High Cholesterol
• High Blood Pressure

The best cardiologists in India advise aiming for either of the following (per week):

1. 75 minutes of vigorous aerobic activity
2. Two or more strength training workouts
3. 150 minutes of moderate aerobic activity

Shorter durations of physical activity will also be beneficial. So, do not lose hope if you cannot meet the suggested guidelines.

Some activities that count towards your total include

1. Housekeeping
2. Gardening
3. Walking the dog
4. Taking the stairs

Note:

1. If you have been inactive for a while, start slow and work your way up to your desired goals.
2. There is no need to exercise hard to reap benefits. However, boosting the duration, frequency, and intensity guarantees more significant benefits.

Get to a Healthy Body Weight

Consuming too many calories and not getting physical activity puts you at risk of obesity. People usually face a hard time shedding weight. Fortunately, losing 5-10 percent of the body weight can also lower the risk of heart disease.

Weight loss helps

1. Control diabetes
2. Improve blood pressure
3. Keeps cholesterol in check

Tip: To maintain a healthy weight

• Practice good nutrition
• Count calories
• Be physically active

Curtail Alcohol Intake and Stop Smoking

Drinking too much alcohol can

1. Increase your blood pressure
2. Add to the calories
3. Result in weight gain

These factors can aggravate the risk of heart disease.

Doctors advise not drinking at all. However, if you do

1. Cap your drinks to no more than two per day if you are a man
2. Cap your drinks to no more than one per day if you are a woman

Likewise, smoking can

1. Aggravate the risk of stroke and heart attack
2. Increase your blood pressure.

To prevent the risk

1. Quit Smoking
2. Stay away from second-hand smoke
3. Consider using smokeless tobacco

Bottom Line

These are the five most expert-recommended lifestyle changes to lower the risk of heart disease. You can consult your doctor to help you with other ways and techniques to keep your risk at bay. However, if you are at risk, get proper medication and associated treatments, as needed. Consult Dr. Raghu, a renowned heart specialist for more tips and lifestyle changes that can help lower the probability of heart disease.