Heart disease is a formidable foe. According the Centers for Disease Control and Prevention, heart disease accounts for nearly 25 percent of all deaths in the U.S. each year.
Issues related to the heart affect both men and women. An estimated 15 million adults in the U.S. have coronary heart disease – the most common type of heart disease. Heart disease is not exclusive to the U.S.: the Heart Research Institute says that someone in Canada dies from heart disease or stroke every seven minutes.
Such statistics are disconcerting, but they can serve as a wake-up call to compel people to prioritize heart health. Heart disease is often preventable, and people can employ various strategies to reduce their risk.
Stop smoking right now. One of the best things to do to protect the heart is to stop smoking. The Heart Foundation indicates smoking reduces oxygen in the blood and damages blood vessel walls. It also contributes to atherosclerosis – a narrowing and clogging of the arteries.
Eat healthy fats. When eating, choose polyunsaturated and unsaturated fats and avoid trans fats as much as possible. Trans fats increase one’s risk of developing heart disease by clogging arteries and raising LDL (bad) cholesterol levels. Read food labels before buying anything at the store.
Keep your mouth clean. Studies show that bacteria in the mouth involved in the development of gum disease can travel to the bloodstream and cause an elevation in C-reactive protein, a marker for blood vessel inflammation. Brush and floss twice daily, and be sure to schedule a routine dental cleaning.
Get adequate shut-eye. Ensuring adequate sleep can improve heart health. One study found young and middle-age adults who regularly slept seven hours a night had less calcium in their arteries (a sign of early heart disease) compared to those who slept five hours or less or those who slept nine hours or more.
Adopt healthy eating habits. Eating more fruits, vegetables, whole grains and lean protein can help you lose and maintain a healthy weight, improve cholesterol levels and reduce blood pressure leading to a healthier heart.
Embrace physical activity. Regular moderate exercise is great for the heart. It can occur at the gym, playing with the kids or even taking the stairs at work.