Heart disease is a leading cause of death for men and women in the United States. Fortunately for many, heart disease can often be prevented. By making small lifestyle changes, it can make a world of a difference for your overall health.
Lifestyle changes include:
- Stop smoking – Cigarette smoking can lead to damage of the heart and blood vessels. Nicotine raises your blood pressure and carbon monoxide reduces the amount of oxygen that your blood is able to carry.
- Maintain a healthy weight -Obesity increases your risk for high cholesterol, high blood pressure, and insulin resistance.
- Limit alcohol – Drinking too much alcohol can raise blood pressure
- Be physically active – Physical activity can help lower blood pressure, lower cholesterol, and keep your weight at a healthy level.
- Choose nutrient-rich foods – Foods with vitamins, minerals, and fiber. The more unprocessed the better. Limit your intake of sweets, sugar-sweetened beverages, and red meats.
- Reduce stress to control blood pressure and inflammation -Deep breathing, yoga, and tai chi are good stress-relieving activities.
There are also many supplements available that can help guard against heart disease:
- Omega-3 fatty acids – They reduce inflammation, boost high-density lipoprotein (HDL), known as “good” cholesterol; and act as a mild blood thinner, which may help prevent blood clots High cholesterol is a major risk factor for developing heart disease.
- Niacin – This B vitamin works in the liver to reduce the fatty acids that form cholesterol. Niacin can help lower low-density lipoprotein (LDL) and triglyceride levels while boosting HDL, the “good” cholesterol.
- Plant sterols (phytosterols) – Sterols are naturally found in nuts, fruits, vegetables, and some vegetable oils. They have been shown to help lower LDL Oat fiber The soluble fiber in oats likely helps the body get rid of excess cholesterol, which can improve heart disease.