10 Ways to Prevent Heart Disease

There are hundreds of diets, workouts, and ideas floating around on how to prevent heart disease.  Switching from an unhealthy lifestyle is tough, but adding years onto your life could be well worth the turmoil you go through.  Here are 10 tested and proven methods to preventing heart disease:

  1. Eat more vegetables and fruit: vegetables and fruits have a lot of vitamins, minerals, fiber, and are low in calories.  Switching out high fat foods for vegetables and fruits will increase your health as well as making you feel full longer.
  2. Whole Grains: whole grain is a great source of fiber which makes you feel fuller when you eat.  Whole grains is the easiest substitution in a heart-healthy diet.  There are some great whole-grain products like bread, flour, cereal, rice, and pasta.
  3. Limit Cholesterol: Cholesterol is a major cause of heart disease.  Fatty deposits within your arteries reduce the flow of blood and oxygen that your heart needs to survive.  Limiting your cholesterol intake is a big key to preventing heart disease.
  4. Reduce Sodium Intake: Eating a lot of sodium is a key contributor to high blood pressure.  Reducing sodium is a vital step in improving heart health.
  5. Exercise: An inactive lifestyle is a top risk factor for heart disease.  Regular exercise can strengthen your heart and cardiovascular system, improve heart failure symptoms, lower blood pressure, strengthen bones and much more!
  6. Manage Stress: There is a strong correlation between high amounts of stress and heart disease.  Stress can make your heart work harder, causing problems.  Breathing techniques, working out, and yoga are great starting points.
  7. Don’t Smoke/Use Tobacco: Smoking or using tobacco products greatly increases your risk of developing heart disease.  Chemicals found in these products can damage your heart and narrow your arteries.
  8. Consume Omega-3 acids: Usually found in fish, omega-3 acids lower inflammation in the body and can lower blood pressure, reduce blood clotting, and boost immunity.  If you aren’t a fan of fish try out fish oil pills, I recommend the chewables!
  9. Limit Sugary Drinks: Soda and sugary drinks are usually on-par with an addiction like cigarettes.  Daily sodas, energy drinks, and juice can be a significant health risk.
  10. Increase Your Fiber Intake: Studies have shown that a high-fiber diet contribute to a lower risk of heart disease.  Opting for whole grains is a great start, other options are oats, beans, and citrus fruits.