Did you know that someone in America has a heart attack every 40 seconds? Further, one in every four deaths in the U.S. each year results from heart disease. That’s 659,000 people annually and represents the leading cause of death.

The good news is that you can take actions to prevent and reverse heart disease.

Read the following guide to find out what you’re doing right and areas that your need to change.

Prevent And Reverse Heart Disease

This first step is taking action to prevent heart disease before it starts. This includes getting regular checkups to identify risk factors. After bloodwork and an examination, your provider will prescribe a care plan to optimize your heart health.

The following outlines four key steps to reduce cardiovascular risk. They also describe the components of treatment plans to improve current cardiac disease.

Stop Smoking

Research shows that smoking causes one out of every three heart disease deaths. This means smoking any type of nicotine-containing product. Examples include cigarettes, e-cigarettes, vape pens, mods, vapes, and tanks.

Smoking is one of the hardest habits to break. Yet, it can dramatically decrease your cardiovascular risk.

Studies show that heart attack risk drops after quitting for one to two years. After15 years of not smoking your heart disease risk is similar to that of non-smokers.

Cardio Exercise

Heart attacks occur when heart muscles don’t get enough oxygen. This can occur due to clogged blood vessels or weak heart muscles.  

Regular physical exercise such as a brisk 30-minute walk five days a week helps your heart. Depending on your level of fitness, it’s best to combine aerobic and strength activities.

Aerobic workouts increase your heart rate which pumps more blood through the heart. Strength exercises help the heart muscles bring in more oxygen from the blood.

Healthy Eating

Research shows that eating a balanced diet is one key to heart health.

This also lowers your risk for diabetes, obesity, and stroke.

An April 2021 study focused on individuals with a Body Mass Index (BMI) over 29. 

Eating healthy

People with long-term obesity had the worst cardiovascular disease and heart failure. 

Their death rate was also higher.

A healthy diet consists of high fiber, low fat, fruits, vegetables, and nuts. Choose protein and meat sources such as fish and poultry. Avoid processed foods with added sugar, sodium, and trans-fats.

Low Cholesterol

Research suggests strong links between heart disease risk and elevated non-HDL cholesterol levels. Providers are finding more patients under the age of 45 with high cholesterol. This may be due to the intake of unhealthy food from a younger age.

Non-HDL cholesterol and low-density lipoproteins (LDL) stick to the inside of blood vessels. This makes it harder for the blood to flow which increases your blood pressure. It can also create blockages that prevent oxygen in the blood from getting to parts of the body.

Many problems can occur including heart attacks, strokes, kidney problems, and more. Your provider may prescribe a low-cholesterol diet. You may also need to take medication to reduce your risk.

Are You Looking for a Healthcare Provider in Riverview?

This article provided an overview of strategies to prevent and reverse heart disease. It’s important to find a healthcare provider to work with you on optimizing your health.

Noorani Medical Center provides family practice medical services.

Dr. Nazneen Noorani is Board Certified in Family Practice, Hospice, and Palliative Medicine. She brings 20 years of experience to her comprehensive and compassionate care.

Our office welcomes new patients and accepts most major insurance plans. 

Schedule an appointment today to actively promote your health.