Your lifestyle is your best defense against heart disease and stroke. By following these simple steps, you can reduce modifiable risk factors for cardiac disease, heart attack And stroke.
Stop smoking
If you smoke, stop. If someone in your household smokes, encourage them to quit. We know it’s difficult. But it’s harder to recover from a heart attack or stroke, or to live with chronic heart disease. Commit to quitting. We are here to help you if you need it.
Find plans, tips and tools to help you quit smoking.
Choose a good diet
A healthy diet is one of the best weapons you have to fight heart disease. The food you eat (and how much) can affect other controllable risk factors: cholesterol, blood pressure, blood sugar, and weight. Choose nutrient-dense foods – which contain vitamins, minerals, fiber and other nutrients but are lower in calories – rather than nutrient-poor foods. Choose a healthy diet rich in vegetables, fruits and whole grains. Include low-fat dairy products, skinless poultry, fish, legumes, non-tropical vegetable oils and nuts. And limit your intake of saturated and trans fats, red and processed meats, added sugars, sugary drinks and sodium. To maintain a healthy weight, coordinate your diet with your physical activity level so that you use as many calories as you consume.
High blood cholesterol level
You need to reduce your intake of saturated fats, avoid trans fats and get moving. If diet and physical activity are not enough to reduce these numbers, then medication may be the solution.
- Total cholesterol
Your total cholesterol score is calculated using the following equation: HDL + LDL + 20% of your triglyceride level. - Low-density lipoprotein (LDL) cholesterol = “bad” cholesterol
A weak LDL cholesterol levels below 70 mg/dL are considered good for heart health. However, your LDL level should not be the main factor in directing treatment to prevent heart attacks and strokes. Your healthcare professional may recommend lifestyle changes and medications to lower your LDL levels if you are at increased risk of heart disease or stroke. - High-density lipoprotein cholesterol (HDL) = “good” cholesterol
With HDL (good) cholesterol, higher levels are generally better. Low HDL cholesterol puts you at higher risk of heart disease. People with high blood triglycerides generally also have lower HDL cholesterol levels. Genetic factors, type 2 diabetes, smoking, being overweight and a sedentary lifestyle can all lead to lower HDL cholesterol. - Triglycerides
Triglycerides are the most common type of fat in the body. Normal triglyceride levels vary by age and gender. High triglycerides combined with low HDL cholesterol or high LDL cholesterol are associated with atherosclerosis, the buildup of fatty deposits in the artery walls that increases the risk of heart attacks and accidents. cerebrovascular.
Lower high blood pressure
High blood pressure is a major risk factor for stroke. Kick that salt habit, take your meds, and get moving. These numbers must go down and stay low. The optimal blood pressure level is less than 120/80 mm Hg.
Learn more about high blood pressure.
Be physically active
Sit less and move more. Try to be physically active every day. Research has shown that at least 150 minutes per week of moderate-intensity physical activity can help lower blood pressure, reduce cholesterol and keep your weight at a healthy level. And something is better than nothing. If you are inactive now, start slowly. Even just a few minutes at a time can provide some health benefits.
Learn more about physical activity and fitness.
Aim for a healthy weight
Eating too many calories and getting too little physical activity can increase your risk of being overweight or obese. Many people have difficulty losing weight. But even modest weight loss (5 to 10 percent of body weight) can help reduce your risk. Losing weight can help improve high blood pressure and cholesterol. It can also help control diabetes. A good diet, controlling calorie intake and physical activity can help you achieve and maintain a healthy weight.
Learn more about weight management.
Managing diabetes
Diabetes is a chronic (lifelong) disease. Even when blood sugar levels are controlled, diabetes significantly increases the risk of heart attacks and strokes. If you have diabetes, regular checkups are essential to help control your blood sugar levels. Work with your healthcare team to develop healthy eating habits, control your weight and engage in regular physical activity. You may also need medications to help control your blood sugar or insulin levels.
Get enough sleep
Getting a good night’s sleep every night is essential to your heart health. The quantity and quality of your sleep can influence your eating habits, mood, memory, internal organs and more. Too much or too little can be harmful. Adults should aim for an average of 7 to 9 hours per night. You can improve your sleep quality by being physically active during the day, establishing a bedtime routine, and keeping your electronic devices out of the bedroom.
Learn more about healthy sleep.
Reduce stress
Stress can contribute to poor health behaviors, such as smoking or smoking more, overeating, and not being physically active. And chronic stress can lead to high blood pressure. All of these factors can increase your risk of heart disease and stroke. Find healthy ways to manage stress, such as exercising regularly, making time for friends and family, and practicing relaxation techniques.
Get stress management tips and tools.
Limit alcohol
Drinking too much alcohol can increase blood pressure, increase cardiomyopathy, stroke, cancer and other diseases. It can contribute to high triglycerides and produce irregular heartbeats. Excessive alcohol consumption also contributes to obesity, alcoholism, suicide and accidents.
If you don’t drink, don’t start. If you drink, limit yourself to one drink per day if you are a woman, two drinks if you are a man. The National Institute on Alcohol Abuse and Alcoholism defines a drink as 1-1/2 fluid ounces (fl oz) of 80-proof spirits (such as bourbon, scotch, vodka, gin , etc.), 5 fl oz of wine or 12 fl oz of regular beer.
