Heart disease is the leading cause of death globally, responsible for 17.9 million deaths each year.

The term heart disease encompasses various conditions, including coronary artery disease, which is caused by the buildup of plaque in the arteries, leading to narrowed passages, limiting blood flow to the heart muscle. Although genetics plays a critical role in determining an individual’s risk of heart disease, many factors play a more significant role in preventing early heart disease. Here are ten crucial factors everyone should consider.

Eating a Healthy, Balanced Diet

Eating a healthy, balanced diet is essential in preventing early heart disease. A well-balanced diet rich in whole grains, lean protein, fresh vegetables, and fruits can help lower the risk of heart disease.

According to the American Heart Association, eating foods high in saturated fats, trans fats, and cholesterol can increase the risk of heart disease.

Getting Regular Exercise

Physical inactivity is a significant risk factor for heart disease. Regular exercise helps improve blood flow, reduce stress, and lower blood pressure and cholesterol levels.

The American Heart Association recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity aerobic exercise per week.

Managing Stress

Stress is a natural part of life, but when it becomes chronic, it can harm our health, including our heart health.

Chronic stress triggers the release of stress hormones such as cortisol and adrenaline, which elevate blood pressure and increase the risk of heart disease. Adopting stress-reducing techniques, such as relaxation techniques, yoga, or meditation, can protect against heart disease.

Maintaining a Healthy Weight

Being overweight or obese is a significant risk factor for heart disease, as it increases blood pressure, cholesterol levels, and the risk of developing diabetes.

Maintaining a healthy weight through a healthy diet and regular exercise can reduce the risk of heart disease.

Avoiding Smoking and Secondhand Smoke

Smoking and exposure to secondhand smoke increase the risk of heart disease and other health problems.

Inhaling cigarette smoke harms the lining of the blood vessels, causing them to narrow, reducing blood flow and increasing the risk of heart attack and stroke. Quitting smoking is the best way to reduce the risk of heart disease.

Limiting Alcohol Consumption

Excessive alcohol consumption can raise blood pressure levels, leading to heart disease and stroke. The American Heart Association recommends moderate alcohol consumption for men, no more than two drinks per day, and one drink per day for women.

Controlling High Blood Pressure and Cholesterol Levels

High blood pressure and cholesterol levels are the leading risk factors for heart disease.

High blood pressure can damage arteries and increase the risk of heart disease, while high cholesterol levels can contribute to the build-up of plaque in arteries. Maintaining healthy levels of both blood pressure and cholesterol levels is critical in preventing early heart disease.

Getting Adequate Sleep

Getting a good night’s sleep is essential for overall health, including heart health. Poor sleep quality and duration increase the risk of high blood pressure, obesity, and diabetes, all risk factors for heart disease.

The American Academy of Sleep Medicine recommends adults get at least seven hours of sleep per night to protect heart health.

Maintaining Good Oral Health

Poor oral hygiene and periodontal disease increase the risk of heart disease and stroke. The bacteria associated with gum disease can enter the bloodstream, causing inflammation and damage to the arteries.

Practicing good oral hygiene, such as brushing teeth twice daily and visiting the dentist regularly, can help reduce the risk of heart disease.

Regular Health Check-Ups

Regular check-ups with a healthcare provider can help detect underlying health conditions that can contribute to the development of heart disease. These conditions include diabetes, obesity, high blood pressure, and high cholesterol levels.

Early detection and management of these conditions can reduce the risk of heart disease.