How to reduce the risk of heart disease?

Published on:18 January 2024, 18:00pm IST

Nowadays heart-related problems are on the rise due to factors such as smoking, obesity, lack of physical activity, and other reasons that put pressure on the cardiovascular system. If you're wondering how to reduce heart disease risk, here are 7 tips that can help.

Maintain a balanced diet
woman eating

Following a heart-healthy diet is one of the most important ways to prevent heart-related diseases. Focus on consuming a variety of fruits, vegetables, whole grains, and lean proteins. Limit saturated and trans fats to control your bad cholesterol levels. Incorporate omega-3 fatty acids, found in fish, flaxseeds, and walnuts, as they are known to support heart health. Image courtesy: Adobe Stock

Regular physical activity

Lack of physical activity is the biggest contributor to heart problems. Engage in regular exercise to keep your heart in good shape. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week. Activities like brisk walking, jogging, swimming, or cycling can improve cardiovascular health and reduce the risk of heart disease. Image courtesy: Adobe Stock

Quit smoking

Smoking is a major risk factor for heart disease. It damages blood vessels, reduces oxygen levels, and increases the risk of atherosclerosis (thickening or hardening of the arteries). Quitting smoking is one of the most impactful steps you can take to improve heart health. Seek support from healthcare professionals or support groups to help you quit successfully. Image courtesy: Adobe Stock

Manage stress
stressed womna

Chronic stress can contribute to heart disease. Practice stress-reducing techniques such as meditation, deep breathing exercises, yoga, or mindfulness. To quickly get rid of dailystressors, you may listen to music, dance or simply talk to loved ones. Remember, adequate sleep is also crucial for managing stress and promoting overall cardiovascular health. Image courtesy: Adobe Stock

Limit alcohol intake

While moderate alcohol consumption may have some cardiovascular benefits, excessive drinking can lead to high blood pressure, heart failure, and other cardiovascular issues. Centers for Disease Control and Prevention suggests limiting alcohol intake to moderate levels should help. Women are recommended to drink not more than one drink per day and men should stick to two drinks per day if they can't refrain. Image courtesy: Adobe Stock

Manage weight
weight gain

If you are obese or overweight, you are at risk of developing heart disease. Hence, maintaining a healthy weight is essential for maintaining heart health. Excess weight can contribute to conditions like high blood pressure and diabetes, increasing the risk of heart disease. Follow a balanced diet with regular exercise to achieve and sustain a healthy weight. Image courtesy: Adobe Stock

Monitor blood pressure and cholesterol levels
blood pressure

High blood pressure and elevated cholesterol can strain the heart and arteries, increasing the risk of heart disease. Follow medical advise and take prescribed medications if necessary to keep heart disease at bay. Regular screenings can help detect and manage risk factors early on. Image courtesy: Adobe Stock