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Heart disease is the primary cause of death for both men and women across the vast majority of ethnic and racial groups in our country. It’s responsible for one-third of all fatalities. In fact, an American dies of heart disease every 34 seconds.
The most critical risk factors for this condition, particularly when it comes to coronary artery disease, the most prevalent form, stem from unhealthy lifestyle behaviors. Practicing a heart-healthy lifestyle can reduce your risk of heart disease by more than 80%.
At The Joseph P. Addabbo Family Health Center, our medical team prioritizes delivering accessible and holistic preventive care. As part of that goal, we break down five ways you can lower your risk of developing heart disease today.
1. Follow a heart-healthy diet
Adopting either the Mediterranean diet or the DASH diet is an excellent choice.
Both center on whole foods, rather than processed foods, such as whole grains, fresh vegetables and fruits, nuts, seeds, lean proteins, and unsaturated fats. You also need to limit your intake of sugar, sodium, and alcohol.
2. Stay active every day
Maintaining an active routine supports a strong heart and helps regulate your blood sugar, cholesterol, and blood pressure. Strive for at least 150 minutes of moderate cardiovascular exercise each week through activities you enjoy, such as:
- Running, walking, or jogging
- Water workouts or swimming
- Group indoor cycling or bicycling
- Dance classes or aerobics
Aiming for 60 minutes of cardio on most days provides even greater health benefits. Additionally, minimize prolonged periods of sitting. If you have a desk job, stand up and move at least once every 30 minutes.
3. Achieve and maintain a healthy weight
Being overweight is a primary contributor to atherosclerosis, high cholesterol, insulin resistance, and elevated blood pressure, all major drivers of vascular damage and heart disease.
Visceral fat (fat around the midsection and organs) is directly tied to ongoing, low-grade systemic inflammation, which drives your cardiovascular risk even higher.
Fortunately, following steps one and two (a healthy diet and daily exercise) can help you lose excess fat and maintain a healthy waist circumference and body weight.
4. Quit smoking
Cigarette smoking is directly responsible for 25% of all heart disease-related deaths. The toxic chemicals inhaled through smoking or vaping inflame blood vessels, make the blood more prone to clotting, accelerate plaque buildup in the arteries, and put significant strain on the heart. Smoking drastically elevates your likelihood of experiencing a stroke or heart attack,
5. Manage your stress levels
Living with chronic, unmanaged stress takes a heavy toll on your heart, often causing substantial spikes in blood sugar, cholesterol, and blood pressure.
To minimize stress, daily exercise is excellent again. Also, prioritize adequate sleep, spend time outdoors, connect with loved ones, and consider talk therapy or a relaxation practice such as mindfulness or yoga.
Start protecting your heart today
The team at The Joseph P. Addabbo Family Health Center can help assess your risk factors and create a personalized heart-health plan. We have five locations in Arverne, Far Rockaway, Jamaica, Queens, and in the Red Hook neighborhood of Brooklyn, New York