Take These Actions to Prevent Heart Disease

18 de septiembre de 2025

Heart Disease and Prevention

Did you know that heart disease is the leading cause of death in the United States?

The good news is there are a lot of actions we can take to keep our hearts healthy and reduce our risk.

The key thing is to start making those healthy choices.

Healthy Eating and the DASH Plan

That means we eat healthier foods and are more physically active.

Well, the wonderful thing about the DASH eating plan is that it's been scientifically shown to lower blood pressure.

And part of that relates to the fact that it incorporates healthy foods like fruits and vegetables, lean proteins, and whole grains.

And all that works in your body to lower blood pressure and improve your heart health, and shows better health outcomes.

So that's why that DASH pattern of food eating is so important.

Incorporate items like, the fresh fruits and vegetables, and some Cardiovascular & Circulatory Health Supplements.

Fruit gets its color from specific chemicals that are beneficial for our bodies. This is why I enjoy bright orange and green fruits, as well as carrots.

And so all of these chemicals that are built into these foodstuffs are part of what then is able to lower our pressure and improve our cardiovascular health.

So it's not only pretty to look at, good to eat, but actually helps our body.

Protein and Balanced Diet

Part of adapting a healthier diet is to look at how our sources of protein in many ways are trying to get lean meats.

As opposed to heavily processed meats that have a lot of saturated fats.

In addition, it's really getting those proportions right, such that a lot of that plate is actually filled with fruits and vegetables or lentils and legumes to really balance out the diet.

All of those elements work together for a healthy diet.

Part of adapting to a healthier diet like the DASH plan involves eating food that is low in sodium, which contributes to lowering your blood pressure, and avoiding foods that are high in sugar and fat.

What we find in fast food restaurants often plays a role in weight gain and can raise the chances of heart problems.

Physical Activity and Exercise

Similarly, part of a healthy lifestyle involves being more physically active, such as walking or biking.

Swimming is a form of exercise that is a way to keep your heart healthy, and what we're learning is that it helps the entire body, including your brain. It probably even helps slow the risk of getting dementia.

Exercise really is a balm that helps all parts of your life and your health.

Understanding Key Health Numbers

What actions can you take today to keep your heart healthy?

Start by controlling your cholesterol.

Understanding blood sugar and blood pressure numbers is crucial for knowing what they mean for your risk of heart disease.

Talk to your healthcare provider about what healthy ranges are for you.

Cholesterol is a soft, waxy fat-like substance that your body needs to stay healthy, but only in the right amounts. So talk to your healthcare provider about how to maintain a good cholesterol level, including what's known as high-density lipoprotein, the good cholesterol.

So this may include new lifestyle habits, healthier eating patterns, or medication.

Blood sugar, also known as blood glucose, is the main source of energy in your body, and it comes from the food you eat.

Having too much in your blood can cause health problems and increase your risk of diabetes.

If you have diabetes, you may be more likely to develop heart problems. It's important to discuss with your doctor how to manage your blood sugar levels to stay healthy.

Now, blood pressure is a measurement that tells how hard blood is pushing against the walls of your arteries.

If your blood flows at a higher than normal pressure, you may have high blood pressure, also known as hypertension.

High blood pressure can cause big issues for your heart. It's important to have your blood pressure checked during every doctor visit and to understand how to maintain healthy numbers.

Taking steps to control your blood pressure can help keep your heart healthy.

Now, this may seem like a lot of numbers to keep track of.

But there are many ways to monitor your individual numbers. Write them down or use a smartphone app or a fitness tracker.

Self-Care and Stress Management

So what actions can you take today to protect your heart health?

One action you can take is to make time for and actually schedule self-care.

This also includes having time for social support during your day.

Self-care is heart care. Taking care of yourself is important for your overall health. It can help keep your blood pressure at a safe level and lower the chances of heart problems and strokes.

Devote a little time each day to practice self-care, like going for a walk, meditating or yoga, or preparing a healthy meal.

Ask a family member, neighbor or friend to join you at your exercise class or cooking dinner.

Stress management might include physical activity, having good social support, or making time for meditation or deep breathing, and just kind of being in touch with yourself and knowing when you're feeling stressed and what you need to do to bring that stress level down.

Creating positive close relationships with others can help you reach and stick to your heart health goals.

It's never too late or too early to practice self-care for your heart health.

Quitting Smoking

A key part of leading a healthier life is not to smoke and to talk to your provider to help, if you are smoking, to quit smoking.

Indeed, even exposure to secondary smoke, someone in a room in the vicinity, can have a detrimental effect.

So therefore, it's not only something to do for yourself, but for those who are in your family who are around you, particularly children exposed to secondary smoke.

We can't say strongly enough, stopping smoking is one of the most important things you could do for your heart health.

Women and Heart Health

For women, it is especially important to take action to protect our hearts.

Heart disease is a leading cause of death for women of all ages in the United States.

But there's a lot you can do to protect your heart.

One action you can take is to learn about how personal risk factors, such as family history, could put you at risk.

Talk to your family members about their heart health history and share that information with your health care provider.

While you may have risk factors that are outside of your control, there are many that you can change, especially by practicing a little self-care.

I know sometimes for women, practicing self-care comes after taking care of others.

But small steps you take each day for yourself can lead to big heart health benefits.

Try to add a little more physical activity to your day, Add an extra fruit or veggie to your meals.

Take some time to de-stress and try to get enough sleep.

Heart Health During Pregnancy

Also, heart health is incredibly important to pay attention to before, during and after pregnancy.

For Women: When you're pregnant, your heart has to work extra hard, so it's really important to take care of it and keep it healthy.

Controlling your blood pressure, your blood sugars, and maintaining a healthy lifestyle can help.

Watch for warning signs of a heart problem during and after pregnancy.

Such as worsening headache, dizziness, trouble breathing, chest or belly pain, or sudden swelling.

Heart problems during pregnancy can affect your heart health years after a child is born.

Knowing your risk and talking to your health care provider about maintaining heart healthy habits will help by having a healthy pregnancy and delivery.

It's never too late or too early to start thinking about your heart health.

The choice you make today to live a heart healthy lifestyle can help protect your heart well into the future.

Sleep and Heart Health

Getting enough good-quality sleep at night is not a reality for a significant portion of the US.

Studies have found that not getting enough sleep or having restless sleep regularly can lead to serious health issues, including high blood pressure and heart disease. It's important to prioritize good sleep to help protect your overall health.

Most adults should try to get about seven to eight hours of sleep every night. Routines are important for getting enough quality sleep, so try to get 15 to 30 minutes of sunlight in the morning, get regular exercise, and find time to relax before bed.

Also, try to avoid foods, drinks or medications that could delay or disrupt your sleep. If you often find it difficult to fall asleep or stay asleep, it might be a good idea to talk to your doctor.