Although it’s received plenty of attention over the years, one could argue it’s impossible to speak too much about heart disease. It’s one of the most serious public health issues in the U.S. and ought to be treated as such.
According to The Heart Foundation, cardiovascular disease is, in fact, the number-one cause of death among Americans, because it claims roughly 1 million lives per year. Moreover, it takes more lives each year than all forms of cancer combined.
In the U.S., a person suffers a heart attack every 34 seconds. Every 60 seconds, someone dies from a heart disease-related event. The total cost of heart disease – if we count both direct and indirect costs – is more than $320 billion a year.
Doctors believe that a good part of an individual’s risk of heart disease relates directly to genetics, but that doesn’t make you helpless. Even if it runs in your family, you can take practical steps toward lowering your risk of heart disease, including:
1. Get Control of Blood Pressure
High blood pressure, or hypertension, is a major factor that’s directly responsible for elevating a person’s risk of heart disease. However, you can control and lower blood pressure through diet, exercise, weight management, stress management, and healthy lifestyle choices.
Work closely with your doctor to check your blood pressure at least a few times a year. (If you have consistently high blood pressure, you’ll need to monitor your levels on a more regular basis.)
2. Take Sleep Seriously
“Often, we pass up on much-needed rest to accomplish our immediate objectives, find success at work, spend time with friends, or simply fit in another episode of the show we’re currently bingeing. But when it comes to health and happiness, curling up under the covers likely offers greater long-term benefits,” Amerisleep explains.
Research shows that a lack of sleep does more than make you cranky. A sleep deficit can actually put your heart at risk and increase your chances of developing cardiovascular disease. If you can maintain a consistent sleep schedule, you promote greater heart health.
3. Eat a DASH Diet
Are you familiar with the DASH diet? It’s been ranked the best diet for eight years in a row by US News & World Report and is especially effective for lowering blood pressure and improving cardiovascular health.
As the website explains, “The DASH diet is a plant-focused diet, rich in fruits and vegetables, nuts, with low-fat and non-fat dairy, lean meats, fish, and poultry, mostly whole grains, and heart healthy fats. You fill up on delicious fruits and vegetables, paired up with protein-rich foods to quench your hunger.”
The best thing about the DASH diet is that there are so many good food options. As opposed to other diet plans that force a person to buy smoothie powders or eat only a narrow array of foods, the DASH allows considerable versatility and creativity.
4. Exercise Regularly
A lack of physical activity is one of the greatest risk factors for heart disease. In fact, the American Heart Association claims that 40 minutes of moderate to vigorous exercise just three to four times per week can lower your risk considerably. Whether it’s jogging, running on a treadmill, swimming, or playing sports, make sure you’re up and moving.
Don’t be a Victim
Don’t make assumptions about heart disease. Just because you have a family history of cardiovascular problems, doesn’t mean you are automatically destined to die of heart disease. On the other hand, just because your genetics suggest you have a strong heart, that doesn’t make you invincible.
The best thing you can do is make smart, healthy choices that lower your risk and improve your chances of living a happy, prosperous life.
