Preventing Heart Disease

Heart disease prevention and risk reduction is possible by living a healthy lifestyle. Basic components of a heart-healthy lifestyle include:

• Never smoke or stop smoking cigarettes (and using other tobacco products)
• Eat a nutritious diet (many vegetables and fruits, less fats, sugars, and meats)
• Get at least 30 minutes of exercise almost every day
• Avoid alcohol or consume no more than 1 drink per day for women and no more than 2 drinks per day for men
• If needed, achieve medical control of diabetes, high blood pressure, and cholesterol
• Encourage friends and family to help you. Maybe they could benefit from your good example!

Know your family history of heart disease. Manage your stress levels. Know the warning signs of heart attack and stroke and act fast if you notice signs and symptoms in yourself or others. Monitor your blood sugar and watch for signs and symptoms of diabetes. Be mindful of snoring; it may indicate you have sleep apnea, which increases the risk of heart disease, high blood pressure, and stroke.

Heart Disease and Diet

A major key to preventing, recovering from, and slowing heart disease is a heart-healthy diet. Most heart doctors recommend the following foods.

Heart-Healthy Foods

• Fruits
• Legumes
• Vegetables
• Whole grains

Foods That May Help Reduce Cholesterol Levels

• Nuts
• Plant oils
• Seeds

Eating fish about twice a week is a good source of protein without the fats found in red meat. Some researchers have suggested that a more vegetarian-like diet may actually reverse some aspects of coronary artery disease like plaque size. Limit your intake of saturated fat, trans fat, red meat, sugar, sugar-sweetened beverages, and sodium to protect your heart and blood vessels.

While heart disease is treatable by many methods, prevention or healing by living a reasonable lifestyle seems to be one of the best ways to reduce this widespread health problem.

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