Cardiovascular disease (CVD) still remains as the world’s leading cause of death. There are many ways to avoid and decrease the risk of CVDs through adopting healthy habits and working with medical professionals.

CVD Prevention Strategies:

1. Eating a Healthy/Balanced Diet

• Eat fresh fruits and vegetables, whole grains, lean proteins, and healthy fats from oils like olive or avocado oil

• Try to avoid red meat, saturated fats (butter), trans fats, added sugars (especially corn syrup), and salt (less than 6g per day)

• Avoiding doesn’t mean entirely removing your favorite foods or treats from your diet, just have balance

• Outcome: Helps manage cholesterol and sodium levels, blood pressure, and weight

2. Exercising/Being Physically Active

• Try to do at least 150 minutes of moderate aerobic activity or exercise per week or at least 30 minutes per day

• Activities can include walking, jogging, dancing, swimming, etc.

• Outcome: Being physically active can strengthen your heart, improve blood circulation, and benefit other parts of the body

3. Quit Smoking & Limit Drinking

• Smoking tobacco is one of the biggest factors for heart diseases by damaging blood vessels, reducing circulation, and increasing blood pressure

• Consuming excessive amounts of alcohol can increase blood pressure and the risk of CVDs 

4. More Sleep & Less Stress

• Good quality sleep and low amounts of stress allows the heart to rest, reducing inflammation, blood pressure, and heart rate

• Poor sleep and chronic stress can increase the risk of CVDs by raising the levels of stress hormones and inflammation 

5. Maintaining a Health Weight

• Overlaps with the other CVDs prevention strategies: Managing your weight through a healthy diet and exercise can prevent CVD-inducing conditions like hypertension and type 2 diabetes

• Being overweight or obese puts more strain on your heart, increasing blood pressure and reducing blood circulation 

What To Do Now?

• Ask your doctor for your 10-year CVD risk score and if you have any conditions that might increase your risk of CVDs

• Consult a medical professional on a personal plan to prevent CVDs since it isn’t reliable to trust our sources as everyone’s body is different

• Regularly get your blood pressure and cholesterol and sugar levels tested

• Try to maintain healthy habits or goals like walking more or eating more vegetables

• Get good sleep (7> hours) and manage stress levels (mental exercises)

• Quit smoking and try to limit the consumption of alcohol (drink a little bit or don’t drink)