Did you know? Heart disease is the leading global cause of death, yet it’s 80% preventable through education and lifestyle changes. Because February is American Heart Month, now is as good a time as any to show your heart some love and take the initiative to live a heart healthy life. Here are 10 great ways you can reduce your risk of heart disease!
Get Your Heart Pumping With Exercise – Moderate physical activity can lower your chances of getting a heart attack by 30% – 50%. Try doing 30 minutes of exercise at least 5 days a week.
Eat Healthy – Eating healthy can lower your odds of getting heart disease by 25%. Choose fruits, veggies, whole grains, fish and lean meats instead of processed foods high in salt and filled with preservatives.
Take a B Vitamin Complex Every Morning – A Swiss study shows that taking B vitamins (folic acid, vitamin B6 and Vitamin B12) can lower your levels of homocysteine, a substance linked to an increased risk of heart disease, by 40%.
Treat Yourself to Chocolate – Studies show that people who eat it more than once a week lower their risk of heart disease by nearly 40% and stroke by about 30%. Indulge in dark chocolate that is at at least 70% cacao.
Kick Smoking to the Curb – Smoking dramatically increases your risk of heart attacks and strokes.
Help Yourself to Some Hazelnuts – Just 1.5 ounces of these healthy nuts a day may reduce your risk of cardiovascular disease. Add them to your favorite salad or saute them with some green beans.
Have a Drink or 2, but Not 3 – Moderate alcohol use can increase your “good” cholesterol (HDL), reduce inflammation, and reduce your risk of blood clots. However, too much alcohol can raise your risk of high blood pressure, heart attack and stroke.
Drink 5 Glasses of Water a Day – Maintaining good hydration helps the heart more easily pump blood throughout your body. Dehydration can cause sluggish blood flow and increase the risk of clots forming.
Add Fish Into Your Diet – Eat fish that are high in omega-3 fatty acids, such as salmon, tuna and mackerel, at least twice a week. Omega-3 fatty acids can decrease the risk of arrhythmias and triglyceride levels, slow the growth rate of plaque in your arteries, and slightly lower blood pressure.
Catch Some Zzzzs – Most people need 6 – 8 hours of sleep each day. Too little or too much can increase your risk of cardiovascular problems. Poor sleep quality is linked to an increased risk of high blood pressure, a potential cause of heart disease.
Have any other heart healthy tips?! Comment and share them with us!