Heart failure is a serious condition that occurs when the heart is unable to pump enough blood to meet the body’s needs. It affects millions of people worldwide and is a major cause of hospitalizations and deaths.

However, there are several lifestyle changes and medical interventions that can significantly reduce the risk of heart failure. In this article, we will discuss some effective strategies to decrease your heart failure risk by an impressive 86%.

Eat a Heart-Healthy Diet

A nutritious diet plays a crucial role in maintaining heart health. Opt for a diet that is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.

Avoid or limit the intake of processed foods, trans fats, excessive sodium, and sugary beverages. Following a heart-healthy diet can help manage weight, control blood pressure and cholesterol levels, and reduce the risk of heart failure.

Exercise Regularly

Engaging in regular physical activity is essential for overall cardiovascular fitness.

Aim for at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking or cycling, or 75 minutes of vigorous-intensity exercise, such as running or swimming, every week. Regular exercise improves heart function, strengthens the heart muscle, and lowers the risk of heart failure.

Manage Your Weight

Being overweight or obese puts extra strain on the heart, increasing the risk of heart failure. If you are overweight, losing even a small amount of weight can have a significant impact on your heart health.

Adopt a healthy and balanced eating plan, engage in regular physical activity, and monitor your portion sizes to achieve and maintain a healthy weight, thus reducing the risk of heart failure.

Control High Blood Pressure

High blood pressure, also known as hypertension, is a leading cause of heart failure. It is essential to monitor and control your blood pressure levels to reduce the risk of heart failure.

Maintain a healthy lifestyle, limit sodium intake, exercise regularly, manage stress, and if necessary, take prescribed medications to keep your blood pressure within a healthy range.

Keep Cholesterol in Check

High cholesterol levels can lead to the buildup of fatty deposits in the arteries, increasing the risk of heart disease and heart failure. Monitor your cholesterol levels regularly and make necessary dietary changes to keep them at optimal levels.

Consume foods low in saturated fats and trans fats, increase your intake of soluble fiber, and consider medication if lifestyle changes alone are insufficient in controlling your cholesterol levels.

Avoid Smoking and Limit Alcohol

Smoking damages blood vessels, decreases oxygen supply to organs, and significantly increases the risk of heart failure. Quitting smoking is one of the most effective ways to reduce heart failure risk.

Additionally, excessive alcohol consumption can weaken the heart muscle and lead to heart failure. It is advisable to limit alcohol intake to moderate levels or refrain from drinking altogether to promote heart health.

Manage Stress Levels

Chronic stress can have a negative impact on heart health.

Find healthy ways to manage stress, such as practicing relaxation techniques, engaging in regular physical activity, getting enough sleep, seeking social support, and participating in activities you enjoy. By effectively managing stress, you can reduce the risk of heart failure.

Treat and Control Diabetes

Diabetes is a significant risk factor for heart failure. People with diabetes should carefully manage their blood glucose levels through a combination of healthy eating, regular physical activity, and, if necessary, medication or insulin therapy.

By controlling diabetes, you can significantly decrease the risk of heart failure.

Get Sufficient Sleep

Quality sleep is crucial for overall health, including heart health. Inadequate or poor-quality sleep can increase the risk of conditions that contribute to heart failure, such as obesity, high blood pressure, and diabetes.

Aim for 7-9 hours of quality sleep every night to promote optimal heart health.

Regular Medical Check-Ups

Regular check-ups with your healthcare provider are essential to monitor your heart health and detect any potential issues at an early stage.

They can assess your overall cardiovascular risk, provide guidance on healthy lifestyle choices, check blood pressure and cholesterol levels, and tailor specific interventions to reduce your risk of heart failure.

Conclusion

Reducing the risk of heart failure by 86% is achievable through a combination of healthy lifestyle choices, proper management of underlying health conditions, and regular medical check-ups.

By following a heart-healthy diet, engaging in regular exercise, maintaining a healthy weight, controlling blood pressure and cholesterol levels, avoiding smoking and excessive alcohol consumption, managing stress, controlling diabetes, getting sufficient sleep, and staying in close contact with your healthcare provider, you can significantly enhance your heart health and reduce the likelihood of heart failure.