Cardiovascular disease (CVD) refers to a group of conditions that affect the heart or blood vessels. According to the World Health Organization, CVD is the leading cause of death globally, with an estimated 17.9 million deaths each year.

However, CVD is largely preventable through lifestyle changes and appropriate medical care. This article will provide strategies and solutions for preventing CVD.

Know Your Risk Factors

One of the first steps to preventing CVD is to know your risk factors. The following are some of the major risk factors:.

High blood pressure
High cholesterol
Diabetes
Smoking
Obesity
Lack of exercise
Family history of CVD

If you have any of these risk factors, talk to your doctor about ways to minimize your risk. They may recommend lifestyle changes, medication, or a combination of the two.

Adopt a Heart-Healthy Diet

A heart-healthy diet is one that is low in saturated and trans fats, cholesterol, and sodium, and high in fiber, fruits, vegetables, and whole grains. Eating a balanced diet can help lower your risk of CVD.

The following are some tips for adopting a heart-healthy diet:.

Eat plenty of fruits and vegetables, aiming for at least five servings per day
Choose whole grains, such as whole wheat bread and brown rice, instead of refined grains
Limit your intake of saturated and trans fats, which are found in red meat, butter, and fried foods
Choose lean protein sources, such as chicken, fish, and legumes
Avoid sugary drinks, such as soda and sweetened tea

If you’re not sure where to start, consider meeting with a registered dietitian, who can create a personalized eating plan for you.

Get Regular Exercise

Physical activity is essential for maintaining a healthy heart. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity aerobic activity per week.

In addition to aerobic activity, strength training and flexibility exercises are also important for overall health.

If you’re new to exercise, start slowly and gradually increase the duration and intensity of your workouts. Remember that any physical activity is better than none.

Avoid Smoking and Secondhand Smoke

Smoking is a leading cause of CVD, as well as many other health conditions. Quitting smoking can improve your health immediately, and can greatly reduce your risk of CVD over time.

If you don’t smoke, be sure to avoid secondhand smoke, which can also be harmful.

Manage Stress

Stress can have a negative impact on your heart health, and can increase your risk of CVD. It’s important to find ways to manage stress in your daily life. The following are some strategies for reducing stress:.

Practice relaxation techniques, such as deep breathing, meditation, or yoga
Get regular exercise, which can help reduce stress
Make time for hobbies and activities you enjoy
Spend time with loved ones
Consider speaking with a mental health professional if you’re feeling overwhelmed

Stay on Top of Medical Care

Regular medical care is essential for preventing and managing CVD. Be sure to see your doctor regularly, and follow their recommendations for managing any health conditions you may have.

This may include taking medication as prescribed, monitoring your blood pressure and cholesterol levels, or making dietary changes.

Conclusion

Preventing CVD is possible through a combination of lifestyle changes and appropriate medical care.

By knowing your risk factors, adopting a heart-healthy diet, getting regular exercise, avoiding smoking and secondhand smoke, managing stress, and staying on top of medical care, you can reduce your risk of CVD and improve your overall health.