How to lower your risk of heart disease
Understanding risk factors and symptoms is only part of the solution. Taking proactive steps can significantly reduce the risk of heart disease and improve overall cardiovascular health.
High blood pressure, often called the “silent killer”, can lead to heart disease. It’s important to get your blood pressure checked regularly and if it’s above the normal range, work with your health-care provider on lifestyle changes or in some cases, medications that can help.
High levels of cholesterol can clog arteries and increase the risk of heart disease. Women should have their cholesterol checked every four to six years.
Being overweight or obese can increase the risk for heart disease, mainly because these conditions are connected to other risk factors like high blood cholesterol, high blood pressure, and diabetes.
A diet rich in fresh fruits, vegetables, and whole grains, combined with regular exercise, strengthens the heart and improves circulation. Limiting saturated fats, sodium, and added sugars is also beneficial.
Drinking alcohol can raise blood pressure and the added calories can contribute to weight gain—two factors for increased risk of heart disease. Women shouldn't have more than one drink per day.
Having diabetes doubles the risk of heart disease because high blood sugar can damage the blood vessels and nerves that control the heart. Talk to your provider about whether you should be tested for diabetes. Women with pre-diabetes or diabetes should work with their health-care provider to manage blood glucose levels.
Smoking (including second-hand smoke) raises blood pressure and puts individuals at higher risk for heart attack and stroke. Quitting smoking is one of the most effective ways to improve heart health.
Stress is linked to heart disease since it raises blood pressure and can lead to unhealthy coping mechanisms, like overeating, heavy drinking, and smoking. Techniques like exercise, meditation, and listening to music can help reduce stress more effectively.