Is 90% Of Heart Disease Preventable? Learn How To Prevent Heart Disease And Have A Happy Heart!

Heart attack cases are on the alarming rise, and in the Indian subcontinent, heart illnesses account for almost 25% of mortality and are major sources of illness. Preventing heart disease is vital to preserving long-term cardiovascular health and general well-being. Within the next 15 years, India is expected to account for over half of all heart disease cases worldwide due to the country's forecasted significant rise in heart disease cases. 

A well-balanced diet rich in fruits, vegetables, and lean proteins, frequent physical activity to maintain a healthy weight, and effective stress management are all important lifestyle choices that contribute to prevention. In addition, abstaining from tobacco use and limiting alcohol intake are essential actions to lower risk factors. Frequent medical check-ups to evaluate heart health, cholesterol, and blood pressure ensure early detection and required intervention.

Adopting a heart-healthy lifestyle and remaining aware of personal risk factors can greatly reduce heart disease and encourage a lifetime of heart health. Read this blog to know 7 ways on how to prevent heart disease and different ways to strengthen your heart. 

Table Of Contents

1.  Is 90% Of Heart Disease Preventable? 

2. How To Strengthen Your Heart?

3. What Are 10 Ways To Keep Your Heart Healthy?

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

7. References

Is 90% Of Heart Disease Preventable?

Approximately 90% of heart diseases can be prevented with lifestyle changes. Eating a healthy and balanced diet consistently, exercising regularly, avoiding smoking, managing stress, and controlling blood pressure and cholesterol levels can lower the risk. Prompt identification and management of risk factors contribute to heart disease prevention and underscore its significance.

Also Read: Know Why The Core Of All Lifestyle Disorders Including Heart Health Is Stress! 

How To Strengthen Your Heart?

Here are some ways by which you can minimise the impact of any heart disease, prevent the same and strengthen your heart:

1. Maintain A Healthy Diet

Healthy nutrition is essential for heart health. Focus on heart-healthy foods such as fruits, whole grains, vegetables, lean proteins, and healthy fats. Foods that contain high amounts of omega-3 fatty acids, like salmon, flaxseeds, and walnuts, may help reduce inflammation and improve heart health. To prevent plaque build-up in your arteries, limit your saturated fat, sodium, and added sugar intake.

2. Exercise Regularly

Frequent exercise helps regulate body weight, strengthens the heart muscle, and enhances blood circulation. Aim for at least an hour of moderate-intensity exercise at least five times a week or 75 minutes of vigorous-intensity exercise each week. Walking, cycling, swimming, and strength training are good for the heart.

Also Read: How Does Diabetes Affect Your Heart? Know 7 Tips To Prevent Complications! 

3. Avoid Tobacco And Limit alcohol

Smoking enhances the chances of heart disease because it damages blood vessels and boosts blood pressure. Quitting smoking may lower the risk of heart disease. Also, limit alcohol consumption to moderation (no more than one glass per day for women and two drinks per day for men) to prevent high blood pressure and heart failure.

4. Manage stress

Chronic stress can enhance the risk of heart disease, including high blood pressure. By engaging in stress-reduction practices like yoga, meditation, deep breathing exercises, and mindfulness, you may control your stress levels and enhance the health of your heart.

5. Monitor Blood Pressure and Cholesterol Levels

High blood pressure and high cholesterol are important factors for heart diseases. A health professional's routine examinations can assist in keeping an eye on these levels. Medication and lifestyle changes, if necessary, can keep these numbers within a healthy range.

Also Read: Blood Pressure Chart Readings: What You Need To Know!

6. Maintain A Healthy Weight

Extra weight forces your heart to put in more effort for pumping blood around your body. Obesity is one of the main reasons behind high blood pressure and irregular cholesterol levels, both factors that increase the possibility of heart disease. 

When you lose weight, it can aid in bringing down blood pressure and enhancing levels of cholesterol - both factors that are good for heart health. Moreover, there is a connection between chronic inflammation and higher chances of experiencing heart disease. Keeping an ideal weight might assist in lowering inflammation which safeguards your heart from harm.

7. Get Adequate Sleep

Good sleep is of utmost importance for the overall health and functioning of the body, including cardiovascular health. Aim for 7-8 hours of sleep per night. Poor sleep patterns can lead to increased blood pressure, obesity, and diabetes, all of which increase the risk of heart disease. 

What Are 10 Ways To Keep Your Heart Healthy?

Here are 10 tips to keep your heart healthy:

Also Read: Smart Choices For Healthy Heart: Foods To Avoid With High Cholesterol! 

Dietitian's Recommendation

There is a lot you can do to prevent or delay heart disease. The first step is to change what you eat and be more physically active. Avoiding tobacco products and limiting alcohol also helps. Making small changes in your daily life can add up to a healthier heart, and reducing stress can help boost your metabolism.

Dt. Akshata Gandevikar

The Final Say

To end this article on how to prevent heart disease, now you know the methods to strengthen your heart. You can significantly reduce your risk of heart disease by making healthy choices like eating right, exercising regularly, and managing stress. Take charge of your heart health today and enjoy a long, happy life!

FAQs

1. How to prevent cardiovascular disease?

You can prevent cardiovascular diseases in the following ways:

• Indulge in physical activity

• Eat a balanced diet

• Quit smoking and alcohol

• Keep your diabetes and blood pressure under control

• Keep a healthy body weight

  
  

2. How to stay away from heart disease?

Stop smoking, do more physical activity like walking, jogging, and cycling, limit alcohol intake, and eat healthily, which are the best ways to stay away from heart disease.

3. Can stress trigger heart diseases?   

High or long-term stress can cause inflammation in the body, which increases the buildup of plaque in the heart, causing the risk of stroke or heart attack.

References

• https://www.nhs.uk/conditions/coronary-heart-disease/prevention/

• https://my.clevelandclinic.org/health/articles/17385-heart-disease-prevention-and-reversal

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