How to Lower Your Risk of Heart Disease by Making Changes to Your Life (Without Making Your Life Crazy)
Heart disease doesn’t just happen all of a sudden; it’s usually the product of a lot of little choices made over time. The good news is? You don’t have to change everything in your life to make a major difference. You can lower your risk and feel better at the same time by making a few simple, long-lasting changes. You can protect your heart without giving up everything you love.
1. Get up and move more (but you don’t have to run marathons).
Sitting is the new smoking, but that doesn’t mean you have to work out all the time. Short bursts of activity count:
- Use the stairs.
- Park farther away.
- Dance while you make dinner (extra points if you make your kids laugh).
- Try to get 150 minutes of moderate activity each week. Brisk walking counts!
2. Eat like you love your heart but still want dessert.
Don’t worry about rigid diets. Start by introducing meals that are good for your heart:
- Foods high in fibre, such oats, beans, and berries, can help decrease cholesterol.
- Healthy fats like almonds, avocados, and olive oil can help with inflammation.
- Fatty fish like salmon are high in omega-3s, which are good for blood vessels.
- You can still enjoy your favourites, but make sure you eat meals that are full of nutrients.
3. Don’t stress out as much (yes, it really does matter)
Stress that lasts a long time raises blood pressure and hurts arteries. Fight it with:
- Take deep breaths, like 4-7-8: breathe in for 4 seconds, hold for 7 seconds, then breathe out for 8 seconds.
- Laugh (watch a hilarious show or phone a friend who makes you laugh).
- Time in nature (even just 10 minutes outside decreases stress hormones).
4. Get Enough Sleep (Because Your Heart Needs It)
High blood pressure and weight growth are connected to not getting enough sleep. Put 7–9 hours first by:
- Going to bed at the same time every night (yes, including on weekends).
- Before bed, limit your screen time (read a book instead).
- Making your bedroom a place to sleep (cold, dark, and quiet).
5. Get rid of the “All or Nothing” way of thinking
Are you not going to the gym today? Instead, stretch for five minutes. Had lunch at a fast food place? Eat a lot of vegetables during dinner. Every time, progress is better than perfection.
6. Keep track of your numbers, but don’t let them get to you.
Get checked up on a regular basis for:
- Blood pressure: try to keep it below 120/80.
- Cholesterol (LDL levels should be less than 100).
- Blood sugar (fasting glucose less than 100 mg/dL).
- Small changes lead to enormous benefits.
7. Stop smoking (really, just do it)
The best thing you can do for your heart if you smoke is to stop. After a year of quitting, your chance of having a heart attack goes down by half.
8. Make connections with other people
Being alone is bad for your heart, much like smoking. Get involved by calling a friend, joining a club, or volunteering. A healthy heart means less stress, which means stronger relationships.
