7 drug-free ways to lower heart disease risk

Heart disease is the leading cause of death for adults in the United States. If you’re at risk, your healthcare provider (HCP) can develop a plan to help keep your heart healthy. This plan may include using medication or taking other steps to manage contributing conditions, such as high blood pressure and diabetes. 

The plan will also likely involve making lifestyle changes. These heart-healthy habits can help keep medical issues under control and improve your overall well-being. Best of all, you can get a jump-start on them at home. Consider taking the following steps.

A diet high in fat and sodium can stress your heart. Excess fat and cholesterol cause plaque buildup in the arteries, while too much sodium can lead to high blood pressure. They are also linked to obesity, another risk for heart disease. 

But a nutritious, balanced diet with plenty of fruits, veggies, healthy sources of protein, unsaturated fats, and whole grains can reduce the odds of developing heart issues. Try these tips for building a heart-healthy meal:

• Load half your plate with colorful, nutrient-packed fruits or vegetables such as leafy greens, broccoli, or berries.
• Fill another quarter of your plate with fiber-rich whole grains like brown rice, oats, or whole-grain pasta.
• Limit or avoid red and processed meats, which can be high in saturated fat and sodium. Instead, try a 3- or 4-ounce serving of beans, tofu, or fatty fish such as salmon and mackerel, which are full of heart-healthy omega-3s.

Don’t forget nuts! Experts generally recommend eating 1 ounce of walnuts, almonds, pistachios, pecans, peanuts, or other nut each day. That’s about one small handful.

Diabetes is a condition that occurs when your blood sugar is too high. Prediabetes occurs when your blood sugar is higher than normal, but not quite high enough to be diagnosed as diabetes. Both are major risks for heart disease. 

Managing your blood sugar can reduce the risk of developing these conditions. In many cases, medication is needed to stabilize your levels. But eating a healthy diet and getting regular exercise can also help you reach your targets.

Talk to a healthcare provider (HCP) if you’re at risk for diabetes or you’re concerned your elevated blood sugars could be affecting your heart.

Smoking is a major contributor to heart disease and deaths related to heart disease. Cigarettes damage both your blood vessels and your heart itself, contributing to heart attacks, stroke, and much more. It’s never too late to quit; your risk of smoking-related heart disease decreases almost as soon as you stomp out your final cigarette.
      
Drinking alcohol may present additional problems. Just one drink each day can lead to high blood pressure, according to the American Heart Association. And while you may have heard that red wine could be helpful, experts do not recommend it for improving heart health. If you drink alcohol, do it in moderation. Women should limit themselves to one drink per day. For men, it’s two drinks.

Regular exercise can help strengthen your heart, lower high cholesterol and blood pressure, control blood sugar, and promote weight loss. All of these can help decrease risk of heart disease.

The American Heart Association (AHA) recommends 150 minutes of moderate physical activity or 75 minutes of vigorous activity each week, spread across several days. Strength training on two days of the week is also advised. Moderate activity can be a brisk walk, a game of pickleball, or even gardening your yard, while vigorous exercise may be running, swimming, hiking, jumping rope, or a swift bike ride. Track your progress with Sharecare, available for iOS and Android.

Can’t fit in 40-minute exercise sessions? Do as much as you can. Some activity is always better than none. Or, consider breaking up your exercise into four 10-minute sessions that you can do throughout the day.

Some stress is inevitable—and even healthy. But the intensity of the stress, how often it happens, how long it lasts, and way you react may affect your heart. Chronic stress can lead to more inflammation, as well as higher high blood pressure and cholesterol. It can also impair sleep and affect your everyday health decisions. Many people who are chronically stressed may skip exercising, eat an unhealthy diet, or turn to alcohol or cigarettes to relieve pressure.

Getting enough physical activity is a proven way to help relieve stress. Other ways to de-stress include:

• Journaling
• Meditation
• Enjoying a hobby or new activity
• Making time to socialize with friends and loved ones
• Prioritizing good sleep

If stress makes it hard to get through the day or you feel like it’s affecting your health, reach out to an HCP. They can make recommendations and refer you to specialists who can help.

Nearly three-quarters of U.S. adults aged 20 and over are considered overweight or obese. In terms of heart health, this can contribute to high blood pressure and cholesterol, stroke, and diabetes, among other issues. Maintaining a healthy weight can reduce the risk of these issues, as well as other conditions like osteoarthritis and some cancers.

Weight loss is different for everyone. Regular exercise and a healthy diet can help you achieve and maintain a weight that is right for you. Speak with an HCP for advice before starting a plan.

If you have or are recovering from an issue such as a heart attack or heart failure, cardiac rehabilitation can help. These medically supervised programs aim to relieve symptoms related to heart disease, help strengthen your body, and lower the risk of future heart problems. They typically involve:

• Learning about heart-healthy living and making important lifestyle changes, such as eating a healthy diet or kicking a smoking habit
• Getting physical activity 
• Counseling or therapy

Medicare and many health insurance plans cover cardiac rehab. Talk to an HCP about whether it’s right for you.