Heart disease is a leading cause of death in the US, and it’s largely preventable. By making simple lifestyle changes, you can significantly reduce your risk of developing cardiovascular disease. Here are five deadly habits that put your heart health at risk and how to turn things around.
Smoking: Smoking is a significant risk factor for heart disease. Cigarette smoke contains thousands of chemicals, many of which are known carcinogens. Quitting smoking can greatly improve your heart health. If you’re struggling to quit, consult with a primary care physician about next steps, including pharmaceutical intervention and therapy.
Not getting enough sleep: Poor sleep can mess up your body’s recovery process and increase the risk of high blood pressure and arrhythmias. Most adults need seven to nine hours of quality sleep per night. To get good sleep, try dimming screens or using a red filter app, setting a bedtime alarm, and keeping electronic devices out of the bedroom.
Eating a diet high in processed foods: A heart-healthy diet focuses on whole foods, fruits, vegetables, lean protein, nuts, and seeds. Limit sweetened drinks, sodium, and processed meats to reduce your risk of heart disease. Make small but steady changes to your diet, rather than trying drastic changes.
Not moving your body enough: Regular physical activity is crucial for heart health. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week. Start with small, achievable goals, such as taking a 10-minute walk three times a week and gradually increasing the duration and frequency.
Drinking alcohol regularly: While an occasional drink may be fine, regular consumption can increase your risk of heart disease. Limit your drinking or avoid it altogether if you’re trying to improve your heart health. Consult with a healthcare provider for personalized advice on making healthy changes.
Remember, no matter how you’ve lived in the past, you have the power to improve your health today. Make small but steady changes and consult with a healthcare provider for personalized guidance. With time and effort, you can significantly reduce your risk of heart disease and live a healthier life.
Source: https://www.yahoo.com/lifestyle/5-things-put-heart-health-110042155.html