Heart disease affects millions of people worldwide, particularly those over 50. Age and genetics play major roles in cardiovascular health, but lifestyle choices can dramatically impact your risk level too.
You can’t turn back the clock or rewrite your DNA, but you have control over daily habits. Here are some small, simple changes to reduce your risk of heart disease and keep this vital organ strong.
Eat a Heart-Healthy Diet
You are what you eat, so a healthy diet is an important first step toward a healthy heart. A high-protein, low-carb diet has many benefits, one of which is that it may help lower your bad cholesterol. Foods like salmon, avocados, nuts, and leafy greens can all reduce your cardiovascular risk. What’s one new healthy food you could try this week?
Get More Exercise
Your heart is a muscle, and like any muscle, it needs exercise. Regular physical activity strengthens your heart and improves circulation. You don’t need to run a marathon to get the benefits; try a brisk 30-minute walk, a bike ride, or a swim at least five days a week.
Quit Smoking
If you smoke, one of the best things you can do for your heart is to quit. Smoking damages the lining of your arteries, which leads to a buildup of fatty material. This narrows the artery and can cause a heart attack or stroke.
Limit Your Alcohol Intake
Too much alcohol can raise your blood pressure and contribute to high triglycerides, a type of fat in your blood. Sticking to recommended limits—one drink a day for women and up to two for men—can protect your heart.
Get Plenty of Sleep
A lack of sleep can contribute to high blood pressure, obesity, and diabetes—all risk factors for heart disease. Aim for seven to eight hours of quality sleep each night. A consistent sleep schedule helps regulate your body’s internal clock and supports cardiovascular wellness.
A Healthier Life for a Healthier Heart
Healthy habits create a healthy heart! These changes to reduce your risk of heart disease can add years to your life and life to your years. Start with one or two adjustments that feel manageable, then build from there. What small step will you take today for your heart?
