How to Avoid Heart Disease and maintain healthy blood presure.

 

 

8 Lifestyle Changes You Can Make Today

Heart disease remains the leading cause of death across much of the world.

 One in every four deaths is attributed to heart disease, according

 to the U.S. Centers for Disease Control and Prevention (CDC).

 Here's the good news: 

much of the risk associated with heart disease can be reduced with lifestyle 

changes. The American Heart Association (AHA) has developed a framework 

called Life’s Essential 8 — eight key factors that influence heart health. By 

making changes in these areas, which can be challenging to undertake and

 maintain, you can drastically lower your risk of heart disease and lead a longer, healthier life.

Several recent studies have reinforced the growing body of evidence that 

staying active can significantly improve health outcomes and extend lifespan, 

explains Adedapo Iluyomade, M.D., preventive cardiologist at Baptist Health 

Miami Cardiac & Vascular Institute.

“Walking is one of the most accessible forms of physical activity with

 far-reaching benefits,” said Dr. Iluyomade. “It improves cardiovascular health,

 lowers blood pressure, and helps maintain a healthy weight. It also supports 

mental well-being, reducing stress, and boosting mood. Walking is a no-cost

 activity that most anyone can do, regardless of age or fitness level.”

When it comes to  eating a healthy diet, cardiologists don’t like telling patients

 to stick to a particular “diet,” said Sergiu Darabant, M.D., a cardiologist at 

Baptist Health Miami Cardiac & Vascular Institute.

“The goal should always be to eat a well-balanced diet — one in which you 

focus on avoiding ultra-processed and fatty foods, as well as minimizing 

sugary drinks and red meat. At the same time, one should increase the

 number of fruits, vegetables, and whole grains. Don’t hesitate to ask your 

doctor about healthy eating to minimize the risk of heart disease.”

Here are eight lifestyle changes you can make today:

1. Eat a Healthy Diet

A heart-healthy diet is essential to lowering cholesterol levels, maintaining a 

healthy weight, and controlling blood pressure—all of which are contributors to 

heart disease risk.

The American Heart Association and dieticians recommend a diet rich in fruits,

 vegetables, whole grains, lean proteins, and healthy fats. Specifically, 

omega-3 fatty acids found in fatty salmon and walnuts have been shown to

 reduce inflammation and prevent clotting. On the flip side, diets high in 

saturated fats, trans fats, and sodium can contribute to high blood pressure 

and increase cholesterol levels, both of which raise your risk of developing

 heart disease.

What to do:

• Increase fiber intake: Eating more fiber-rich foods like oats, beans, and
•  vegetables can help lower cholesterol.
• Limit processed foods: Minimize consumption of processed snacks, fast
•  foods, and sugary drinks that are high in unhealthy fats, sugars, and 
• sodium.
• Choose heart-healthy fats: Opt for unsaturated fats from sources like
•  olive oil, nuts, and avocados, and limit saturated fats found in red meat 
• and full-fat dairy.

2. Get Active

Regular physical activity helps improve heart health by lowering blood 

pressure, improving circulation, and reducing stress. It also helps control 

a weight and can increase "good" HDL cholesterol.

U.S. guidelines call for at least 150 minutes of moderate-intensity exercise per 

week or 75 minutes of vigorous-intensity exercise. This can include walking, 

cycling, swimming, or even activities like gardening.

What to do:

• Start small: If you're new to exercise, start with 20- to 30-minute walks a
•  few times a week, and gradually increase your activity level.
• Mix it up: Incorporate both cardio and strength training exercises into your 
• routine for maximum heart health benefits.
• Stay consistent: The key is to make physical activity a regular part of your
•  life, is not just something you do occasionally.

3. Quit Smoking

Smoking is one of the most significant risk factors for heart disease. It 

damages blood vessels, raises blood pressure, and lowers oxygen levels in 

the blood, which puts added strain on the heart.

Quitting smoking can quickly improve your heart health. Within just 20 minutes

 of quitting, your heart rate and blood pressure drop. After a year, your risk of 

coronary artery disease is cut in half compared to someone who still smokes.

What to do:

• Seek support: Consider talking to your doctor about smoking cessation
•  programs or nicotine replacement therapy.
• Build new habits: Replace smoking with healthier stress-relieving 
• activities like yoga or deep breathing exercises.
• Stay patient: It may take time, but each day you go without smoking is a 
• step closer to better heart health.

  4. Manage Your Weight

  Maintaining a healthy weight reduces the strain on your heart. Being 

  What to do:

  • Eat a balanced diet: Follow the advice in Tip #1 to focus on whole 
  • foods that promote a healthy weight. Exercise regularly: As 
  • As mentioned in Tip #2, physical activity is essential for weight 
  • management and heart health. Aim for gradual weight loss: If weight
  •  loss is necessary, aim to lose about 1-2 pounds per week through
  •  a combination of diet and exercise.

  5. Control Cholesterol

  Why it matters: Cholesterol is a fatty substance that can build up in your 

  A healthy balance of HDL and LDL is crucial for heart health. High levels of LDL cholesterol increase the risk of heart disease, while high levels of HDL cholesterol help protect the heart.

  What to do:

  • Eat foods that lower LDL: Include more fiber, healthy fats, and omega-3 fatty acids in your diet.
  • Exercise regularly: Physical activity helps raise HDL cholesterol while lowering LDL levels.
  • Consider medication: If necessary, your doctor may recommend medication to help control cholesterol levels.

    6. Monitor Blood Pressure

    High blood pressure (hypertension) is often referred to as the "silent killer" because it can damage blood vessels and the heart without any obvious symptoms. Over time, high blood pressure can lead to heart attacks, stroke, and kidney disease.

    Blood pressure is measured in millimeters of mercury (mm Hg) and consists of two numbers: systolic (the upper number) and diastolic (the lower number). A normal blood pressure reading is generally considered to be below 120/80 mm Hg.

    What to do:

    • Reduce sodium intake: Limiting salt can help lower blood pressure.
    • Increase potassium-rich foods: Potassium helps balance out the negative effects of sodium. Foods like bananas, spinach, and sweet potatoes are great sources.
    • Manage stress: Chronic stress can contribute to high blood pressure, so it’s important to find ways to relax and de-stress regularly.

    7. Control Blood Sugar

    High blood sugar levels, especially when left unchecked over time, can lead to diabetes. Diabetes significantly raises the risk of developing heart disease due to the damage high glucose levels can do to blood vessels.

    What to do:

    • Follow a healthy diet: Avoid excessive sugar intake and opt for
    •  foods that have a low glycemic index to help stabilize blood
    •  sugar.
    • Exercise regularly: Physical activity improves insulin sensitivity 
    • and helps keep blood sugar levels in check.
    • Monitor your blood sugar: If you have diabetes, it’s crucial to 
    • regularly monitor your blood sugar levels and follow your
    •  healthcare provider's advice for management.

    8. Get Enough Sleep

    The AHA recommends that adults get 7-9 hours of sleep per night.

    What to do:

    • Create a sleep routine: Go to bed and wake up at the same
    •  time every day, even on weekends. Limit screen time before 
    • Bed: Avoid electronics and bright lights in the hour before sleep,
    •  as they can interfere with your body's natural sleep cycle.
    • Make your bedroom a sanctuary: Keep your sleep 
    • environment cool, dark, and quiet to promote better rest.

    By making these eight lifestyle changes — based on the American 

  • Heart Association's Life’s Essential 8 — you can significantly reduce 

  • your risk of heart disease and improve your overall health. While 

  • these changes may seem overwhelming at first, but small steps in

  •  the right direction can lead to big improvements in your heart health 

  • over time. Good sleep is crucial for the body to repair and restore 

  • itself. It also helps regulate stress hormones and blood pressure.

  • Why it matters: Sleep is essential for heart health. Chronic sleep 

  • deprivation is linked to an increased risk of high blood pressure,

  •  inflammation, and weight gain, all of which can increase the risk 

  • of heart disease.

• arteries, leading to plaque formation, narrowed arteries, and increased

•  risk of heart attacks. There are two types of cholesterol: low-density

•  lipoprotein (LDL), or “bad” cholesterol, and high-density lipoprotein (HDL)

• , or “good” cholesterol. overweight or obese increases the risk of high 

• blood pressure, high cholesterol, and diabetes—all of which are major 

• contributors to heart disease.

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