Heart disease is the leading cause of death worldwide, but it’s largely preventable through lifestyle changes and managing risk factors. Here are seven ways you can improve your heart health and lower your risk:

Eat a Balanced Diet

A well-rounded diet is key to heart health. Focus on fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid saturated fats, trans fats, and added sugars. Simple tips include:

  • Add an extra serving of fruits or vegetables each day.
  • Make breakfast count with whole grains like oatmeal or wholewheat toast.
  • Cut liquid calories by reducing sugary drinks like soda or calorie-heavy lattes.
  • Swap red meat for fish or seafood once a week.

These small changes can make a big impact on your heart, waistline, and overall wellbeing.

Watch Portion Sizes

Overeating, especially during holidays, puts strain on your heart. Large meals can cause blood flow to shift to the digestive system, leading to faster and irregular heart rhythms, which increases the risk of heart attack or failure. Practice mindful eating to prevent overeating.

Stay Active

A sedentary lifestyle can increase your risk of heart disease. Aim for 150 minutes of moderate exercise each week. If you have a desk job, make an effort to move during the day:

  • Take short walks during breaks.
  • Use the stairs instead of the elevator.
  • Incorporate light strength training like lifting small weights.

Exercise keeps your heart strong and helps maintain a healthy weight.

Maintain a Healthy Weight

Weight loss isn’t just about diet and exercise—it’s a personal journey. Find what works for you, whether it’s trying new healthy recipes or discovering a workout routine you enjoy. Consistency is key to managing weight and reducing heart disease risk.

Practice Good Oral Hygiene

Inflammation from poor dental hygiene can lead to plaque buildup in your arteries. Brush and floss daily to reduce your risk of heart disease. Maintaining oral health is a simple way to protect your heart.

Avoid Smoking

Smoking, including exposure to secondhand smoke, is one of the leading causes of heart disease, stroke, and other serious health conditions. Quitting smoking and avoiding environments with smoke can significantly improve heart health and reduce your risk of disease.

Manage Stress and Sleep

Stress and poor sleep contribute to high blood pressure and heart disease. Prioritize selfcare with healthy stress-reduction practices like:

  • Yoga or meditation.
  • Deep breathing exercises.
  • Spending time with loved ones.

Additionally, aim for 79 hours of sleep each night. Lack of sleep can lead to weight gain and increased cravings for unhealthy foods, adding stress to your heart.

Taking care of your heart doesn’t require drastic changes—small, consistent adjustments to your diet, activity level, and daily habits can significantly lower your risk of heart disease. Start today with these manageable steps and pave the way to a longer, healthier life.

Dr. Bobish

Dr. Bobish and her team’s goal is to help you reduce your risk of heart disease. Helping you to understand your risk factors and make healthful lifestyle changes.

Remember regardless of age or current state of health it is never too late to start protecting your heart. It is also never too soon and the sooner you act the better. Follow us on Facebook to see our latest post helping to keep you heart healthy. You can also explore all our articles that offer diet and exercise tips, recipes and information on procedures and heart disease.

Dr. Bobish and her team focus on preventative care and are here to support you. Alpine Cardiology provides patients with education as well as compassionate care and treatment. We are committed to keeping you healthy and heart smart! Request an appointment at 989-448-7002