5 Pro Tips for You to Dodge Heart Disease

5 pro tips to dodge heart disease. Heart disease is the most common cause of death in the United States and is responsible for many disabilities. Risk factors are the things that can raise your risk for heart disease. Some risk factors are beyond our control, while others are adjustable. Let’s explore how you may lower your risk of heart disease.

I want to begin with some of the risk factors over which we have no control. We will then pivot to some of the ways you may drop your risk of heart disease.

Here are some fixed risk factors for heart disease:

• Age. Your heart disease risk increases with age.
• Sex. Some risk factors vary by sex. For example, estrogen gives women some protection against heart disease, but diabetes raises the risk of heart disease more often in women than in men.
• Race or ethnicity. African Americans have a higher risk of heart disease than whites, while Hispanics have a lower chance. East Asians have lower chances, but South Asians have an increased risk.
• Family history. You have an increased risk if you have a close family member who had heart disease early.

Use lifestyle to drop your risk

I wrote this article to provide you information about how you might lower your risk of heart disease. Fortunately, a commitment to a heart-healthy lifestyle can be an excellent defense against heart disease and stroke.

By following some simple steps, you may drop your changeable risk factors for chronic illness. Adopting a healthy lifestyle can help keep your blood pressure, cholesterol, and blood sugar levels optimized and reduce your probability of developing heart disease and heart attack.

1. Stop smoking and watch the alcohol

We begin with the obvious: If you smoke cigarettes, stop. If someone in your home smokes, encourage them to quit. Challenging, yes. But it is more difficult to recover from a stroke or a heart attack, so do it. Need help? Visit Quit Smoking for plans, tips, and tools to help you quit.

2. Focus on your diet

I know that I can do better in diet (I don’t consume nearly enough vegetables, even as I do okay with fruits). The food I eat (and the amount) affects variables such as cholesterol, blood pressure, blood sugar, and weight.

You and I should aim for a diet that emphasizes fruits, vegetables, and whole grains. You know the rest of the drill: Low-fat dairy, poultry, fish, legumes, nuts, and non-tropical vegetable oils. Watch the sweets, red meat, and those beverages that are chock full of sugar. Go here to get help with healthy eating. For me, the DASH diet is an evidence-based diet approach.

The 2020–2025 Dietary Guidelines for Americans recommend taking in no more than 2,300 milligrams of sodium daily.

3. Watch your cholesterol and blood pressure

Next up, cholesterol. As you would imagine, having fat clogging your blood vessels can set you up for big trouble, including a heart attack or a stroke. Here’s my approach:I Dropped My Cholesterol, and You Can TooCAN YOU LOWER your cholesterol levels through non-dietary means? I did. Today we explore some cholesterol basics, take…medium.com.

I would be remiss if I did not mention avoiding high blood pressure. Hypertension is a significant risk factor for stroke. I limit my salt intake and aim for a blood pressure reading under 120/80 mmHg. With age, the risk of both low and high pressure rises, so don’t forget to have your blood pressure checked regularly.

5 pro tips to dodge heart disease – Please go here to read more via a FREE link to my Medium.com article:

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• Can You Use Yoga to Drop Cholesterol? Maybe.