Preventing heart disease (and all cardiovascular diseases) means making smart choices now that will pay off the rest of your life.Lack of exercise, a poor diet and other unhealthy habits can take their toll over the years. Anyone at any age can benefit from simple steps to keep their heart healthy during each decade of life. Choose a healthy eating plan. The food you eat can decrease your risk of heart disease and stroke.
Heart disease may be a leading cause of death, but that doesn’t mean you have to accept it as your fate. Although you lack the power to change some risk factors — such as family history, sex or age — there are some key heart disease prevention steps you can take to reduce your risk.
Don’t smoke or use tobacco
Smoking or using tobacco of any kind is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries due to plaque buildup (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack.
Exercise for above 30 minutes on most days of the week
Getting some regular, daily exercise can reduce your risk of heart disease. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater.
Eat a heart-healthy diet
Eating a healthy diet can reduce your risk of heart disease. Two examples of heart-healthy food plans include the Dietary Approaches to Stop Hypertension (DASH) eating plan and the Mediterranean diet.A diet rich in fruits, vegetables and whole grains can help protect your heart.
Avoid too much salt and sugars in your diet
Limiting certain fats you eat also is important. Of the types of fat — saturated, polyunsaturated, monounsaturated and trans fat — try to limit or avoid saturated fat and trans fat.
* Diet is an important risk factor in coronary heart disease.
* Food-related risk factors include obesity, high blood pressure, uncontrolled diabetes and a diet high in saturated fats.
* A low-saturated fat, high-fibre, high plant food diet can substantially reduce the risk of developing heart disease.