There are risks associated with heart disease that we cannot change, such as a family history of heart health problems.
However, unhealthy lifestyle habits are a very important and completely avoidable part that you can control, and you can change them.
The health of your heart is in your hands. People who can make these 3 simple changes can cut their risk of heart disease by a lot.
1. MOVE, MOVE, MOVE
There is an overwhelming amount of evidence that shows physical activity is a critical element in reducing your risk of cardiovascular-related issues. Physically moving, especially exercising improves the body’s ability to process excess cholesterol, reducing your risk of atherosclerosis.
Atherosclerosis is the build-up of fats, cholesterol, and other substances in and on the artery walls.
Exercise also helps to lower blood pressure because it allows the circulatory system to handle more blood, which helps to lower blood pressure.
Physical activity also lowers your risk of having other health problems, like diabetes, because it has a positive effect on insulin levels. It doesn't matter what kind of movement you choose. Go for a walk, go on a bike ride, walk your dog or go play basketball. The important thing is that you make moving a habit in your daily life.
2. MAKE ADJUSTMENTS IN NUTRITION
While it's true that cutting calories is essential for weight loss, where those calories come from also matters if you're serious about improving your heart health. Intake of saturated and trans fats, such as those found in high-fat dairy products and highly processed foods, reduces the body's ability to eliminate cholesterol. Atherosclerosis is often caused by the inability of lowering cholesterol.
Replacing processed, calorie-dense foods with ‘healthy’ fats, like fatty fish, almonds, and olive oil, and getting a high fibre intake through plenty of vegetables puts your body in a prime position for optimal heart health.
Getting a lot of high-quality proteins from single-ingredient sources will also keep your body healthy and strong.
Examples of high quality proteins:
Beef, ground, 90% lean
Beef, ground, 95% lean
Chicken breast
Salmon
Shrimp
Turkey Breast, skinless
Turkey, ground 99% lean
3. IMPROVE YOUR BODY COMPOSITION (AND LOSE FAT)
Weight loss is the most important thing you can do to avoid almost all serious health problems.
32-49 percent of people who have heart failure are overweight or obese, and 31-40 percent are obese. People who are obese or overweight may have heart failure 10 years before people who have a healthy BMI.
Also, obesity is a big factor in high blood pressure. Obesity is a risk factor for high blood pressure that accounts for about 65% to 75% of the risk profile.
A study found that if you're overweight, losing just 5% to 10% of your body weight can cut your risk of having high blood pressure by 65%.
The best way to improve your body composition is to lose body fat, which you can do by getting more active, changing your nutrition, and exercising more.