Cardiovascular disease, the leading cause of death globally, can be prevented by simple steps, doctors say. From quitting smoking to eating healthy and getting quality rest, these changes can extend your life and protect your heart.
Cardiovascular diseases. Photo: Shutterstock
Cardiologists offer some essential tips to keep your heart in top shape for years, according to the New York Times. “These habits won’t kill you right away, but they can significantly impact the quality of your life in your old age,” explains dr. Kyla Lara-Breitinger, cardiologist and assistant professor at the Mayo Clinic.
1. Monitor your health
The first step is to understand the current state of your cardiovascular health. Visit your family doctor to check your blood pressure, cholesterol level and blood sugar. These values can indicate your risks for heart disease and help you establish a plan of action.
“It can be overwhelming to try to change everything at once,” says Dr. Sadiya Khan, preventive cardiologist at Northwestern University Feinberg School of Medicine. “Talk to your doctor about which changes would be easier to adopt and which would have the greatest impact on your health.“
2. Quit smoking
Smoking is responsible for about one-third of deaths from cardiovascular disease, according to the American Heart Association.
“Smoking causes inflammation, increases the formation of plaques and favors the formation of blood clots, which can lead to heart attack or stroke”, the doctors explain. Even electronic devices, such as vapes, contain substances harmful to the heart. The combination of counseling and medication is one of the most effective methods of quitting smoking.
3. Exercise regularly
“Go up the stairs! See how many floors you can climb without running out of breath and try to gradually exceed your limit,“recommends dr. Khan.
Regular exercises strengthen the heart muscle, reduce blood pressure and blood sugar levels. The American Heart Association recommends at least 150 minutes of moderate aerobic activity per week. If you don’t have time for long sessions, short bursts of activity like squats or push-ups between sessions can be just as beneficial.
4. Eat a balanced diet
A diet based on plants, whole grains, lean proteins and fresh vegetables is essential for a healthy heart. The DASH and Mediterranean diets are recognized for reducing LDL (“bad”) cholesterol and preventing plaque build-up in the arteries.
“Try starting with small changes, such as replacing a few red meat meals with plant-based or chicken options“, says dr. Kyla Lara-Breitinger of the Mayo Clinic.
Avoid ultra-processed foods, which can increase the risk of diabetes and obesity – major risk factors for heart disease.
5. Prioritize sleep
Quality sleep, between 7 and 9 hours a night, is vital for heart health. Sleep deprivation can lead to an increase in stress hormones and inflammation that favors the formation of arterial plaques.
“Insufficient sleep disrupts the circadian rhythm, which can cause weight gain and insulin resistance“, adds dr. Lara-Breitinger. For better sleep, avoid caffeine in the second part of the day and establish a relaxation routine without screens.
6. Limit alcohol consumption
Excessive alcohol consumption can increase triglycerides and blood pressure, favoring conditions such as arrhythmias or heart failure.
“Alcohol is, in fact, a toxin for the heart“, explains dr. Jennifer Haythe of Columbia University. She recommends reducing consumption to just one night a week or even the complete absence of alcohol for those with heart disease.
7. Attention to the risks specific to women
“Women have unique risk factors“, says dr. Haythe. Early menopause, autoimmune diseases such as lupus and gestational diabetes are just some of the conditions that can affect the heart. She emphasizes the importance of regular check-ups, especially for women aged 20-40, to prevent further complications.
