By Mountain Pacific
June 22, 2023
If you are a man in America, you are more likely to die of heart disease than anything else. Heart disease accounts for nearly 25% of all male deaths in America. The best way to reduce the risk of death from heart disease is to stop it from appearing in the first place. But what is heart disease, and what are the best ways to prevent it?
About Heart Disease
The term “heart disease” refers to several conditions that affect the heart. The most common type of heart disease in the United States is coronary artery disease, which affects blood flow to the heart. Other heart diseases include peripheral artery disease, congestive heart failure, high blood pressure and stroke. Many people with heart disease can manage their condition and live full lives. But having a heart disease greatly increases the risk of cardiac events like a heart attack or cardiac arrest.
Diet
One of the best things you can do to protect your heart is eat healthy. Lowering or limiting salt in your diet can help lower your blood pressure. Drinking two or fewer alcoholic beverages a day can also help control blood pressure in men. Eating fresh fruits and vegetables high in fiber helps prevent high cholesterol. Limiting saturated and trans fats can further lower cholesterol levels. Visit the National Heart, Lung, and Blood Institute for a full list of heart-healthy foods to add to your diet.
Healthy Weight
You have a higher risk for heart disease if you are overweight or obese. The heavier you are, the harder your heart must work to pump blood. This puts extra strain on your heart, which can weaken it. Being overweight also raises the risk of type 2 diabetes. Those with type 2 diabetes are twice as likely to have heart disease or a stroke, and at a younger age. Limiting sugar in your diet can lower blood sugar levels and prevent or help control diabetes. Visit the American Heart Association for tips on how to lose weight and keep it off.
Exercise
Regular physical activity is a terrific way to maintain a healthy weight while lowering your blood pressure. Regular exercise also helps lower blood cholesterol and sugar levels. The Surgeon General recommends two hours and 30 minutes of moderate intensity exercise each week. Make a habit of taking a brisk walk or riding a bicycle every day to get your heart pumping! This resource from Johns Hopkins Medicine explains how exercise improves heart health and provides a list of heart healthy exercises.
Smoking
Smoking tobacco increases the risk of several heart diseases, including stroke and coronary heart disease. Smoking is responsible for one out of every four heart disease deaths in America. Even breathing secondhand smoke increases the risk of heart disease. If you are a smoker, quitting is one of the single best things you can do for your heart health and the health of those around you. The Centers for Disease Control and Prevention has more resources about the benefits of quitting smoking.
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