According to the Center for Disease Control, one in four Americans will die of heart disease. In fact, heart disease is the number one killer in the United States for both men and women - even above cancer and other diseases. So why isn’t there more focus on treating and preventing heart disease?
For one thing, there is a clear path toward preventing heart
disease. Heart disease is one of the most preventable diseases with proper diet
and exercise. There are few treatments that are as effective at preventing a
heart disease death as simple lifestyle changes.
If you have a history of heart disease in your family, or are ethnically inclined toward the
disease (African-Americans and Caucasians are at the highest risk) it is
important to take whatever steps possible to prevent the disease and lower your
chances of getting sick. Warding off heart disease can prevent complications
like a heart attack, or the use of medical balloons to keep heart passages open after a heart surgery.
You can take the following
four steps to help reduce your risk for heart disease:
1. Diet
Diet is the number one risk factor for heart disease.
Cleaning up your diet will help reduce your risk factors for heart disease as
well as many other common diet-related diseases, including type II diabetes. One
of the best ways to avoid heart disease is to reduce your number of irritants
in your body. Processed foods, foods high in oil content, processed grains, and
many sugary foods tax the body and give little nutrition back. Eating a diet
balanced in fruits, vegetables, and protein can help you avoid placing strain
on your body’s systems by maintaining a healthy weight and other factors.
2. Exercise
Exercise can significantly reduce your chances for getting
heart disease. Heart disease is more likely to strike someone who is
overweight. Maintaining a healthy body weight is one of the best things you can
do to reduce strain on your heart. Even exercising as little as 30 minutes a
day, doing something as moderate as walking, can significantly reduce your
chances of getting heart disease. However, more strenuous exercise will make it
easier to maintain a healthy weight.
3. Drinking and Smoking
Heavy drinking or smoking can also contribute to heart
disease. If you are a drinker or smoker, it is important to reduce these habits
or eliminate them completely if you are at risk for heart disease.
4. Managing Blood
Pressure
If your blood pressure is high, you are at higher risk for
heart disease. Visit the doctor regularly to keep your blood pressure in check
with medications, if diet alone does not seem to lower it effectively. Avoid
high-stress environments, if possible. Avoiding salty, fatty processed foods
can also help reduce your blood pressure.
If you follow this avoidance plan, you will vastly reduce
your chances of getting heart disease, even if you are generally and ethnically
predisposed to it. For heart disease, prevention is always key and the best way
to stay heart healthy.
This is a guest post
by Lilly Sheperd, a freelance writer who shares her thoughts on various blogs.
