8 Crucial Tips to Reduce Heart Disease

At a certain age, everyone’s health declines in little ways. It’s important that people seek advice when they notice differences in their everyday life. Whether it is memory issues, hot flashes, or even panic attacks, it’s good to keep a doctor up to date on medical problems. Specifically, issues that could eventually turn into a domino effect down the line. In America, heart disease is a significant cause of death for both men and women. Countless studies have been performed, and many statistics have been made about heart disease, but what are its contributing factors? Is there anything you can do to prevent from receiving this crippling diagnosis? Here are eight tips to reduce the chances of heart disease:

1. Stop Smoking

Smoking makes the chances of heart disease maximize. Therefore, the greatest thing for the body is to quit while that might be difficult there are programs available if needed to kick the habit, as well as lean on family and friends to support you and your decision. Smoking lowers a person’s stamina for physical activities. However, that combination of smoking and not being active can work to a person’s detriment as a healthy active person would less likely receive a diagnosis of heart disease than a person who smokes and is out of shape.

2. Have a Healthy Diet

Having a proper diet is crucial when talking about heart disease. However, as society is made with individuals and not one mind, everyone will have a different perception of what a “healthy” diet is. With that being said, a healthy diet or a proper diet should contain nutrient-rich foods, are lower in calories, and have fiber. When choosing foods to eat it is essential to have a high intake of vegetables, fruits, nuts, grains, fish, and fat-free or low-fat substances. Sweets and sugary drinks should be limited, and trans fats should be avoided. It is essential to watch calories and think about what you eat. Instead of eating a whole pie, why not eat just a slice?

3. Be Active

Being active allows the blood to get flowing and the heart to get pumping. On average a person should aim to either exercise or have some physical activity of some kind for two to four sessions per week. These sessions should from over ten minutes to two hours. However, if the sessions seem too interested then exercising ten minutes per day has also been known to benefit people. These exercises should be fun and are not meant to be suffered through. So be creative, find a random dance number on YouTube and follow the routine or pick up a jump rope. Pick a physical activity that is right for you and make a challenge out of it. Track your progress with a simple day planner, and soon enough you’ll see you have reached the finish line.

4. Maintain a Healthy Weight  

It’s crucial that you maintain a healthy weight in order to reduce your chances of heart disease. To retain such weight, it’s not all about exercise it’s also about understanding how to eat in moderation. You do need to read food labels in order to get an accurate concept of how many calories, the serving size, and the nutrients contents in the desired product. It’s often left un-said that people need to make smart choices when deciding on what food to eat. Instead of eating french fries at a fast food restaurant try ordering a side salad as a healthier option. Every choice helps!

5. Decreasing Stress

Stress can cause many symptoms and conditions that increase the chance of heart disease. Conditions like high blood pressure and cholesterol levels affect the body and its overall state. Therefore, it’s important to decrease stress whenever possible. Some ways of reducing stress include a day at a spa, a fun day at the park or theme park, a road trip or vacation, and finally a relaxing day at home. All of those options are supposed to spark happiness in someone’s eyes and be exciting to do. Relieving stress is not about finishing the task or looking for a job well done it’s about finding some enjoyment where entertainment is located.

6. Have a Handle on Stress 

Stress can be a controlling factor in anyone’s decline in health. With a high-stress job, personal life, or lifestyle choices stress can eat at your body. It’s vital that you learn how to deal with stress appropriately. A couple of good ways to handle stress include exercising, having a positive outlook, not smoking or drinking too many alcohol substances, and preserving a healthy weight. With these concepts in mind, a person will be able to handle stress in a calm fashion rather than the stress whittle away at their body.

7. Reduce Alcohol Consumption

As most people know alcohol consumption is not suitable for you when taken to extremes. That’s why, if needed men should only have up to two drinks per day and women should have just one drink per day. Alcohol like smoking increases the chances of heart diseases. That’s why it’s better to stop now rather than face the repercussions in the future. If you’re addicted to alcohol or have a family member addicted to alcohol, there is always addiction centers and programs ready to help.

8. Know the Warning Signs of Heart Attack and a Stroke

It’s good to know the warning signs in case anything were ever to happen. Some warning signs of heart attacks include chest pain, soreness in other parts of the body, nausea, cold sweat, and lightheadedness. While some warning signs of a stroke are a side of the face drooping, arm tenderness, and trouble speaking. If any of these sign were to occur or are seen in an individual, it is essential to call 911 immediately.


Getting older can be hard but as long as you stay healthy, well fit, and have a proper diet you have a good chance of not receiving a diagnosis of heart disease any time soon.