Heart failure is a condition where the heart is unable to pump enough blood to meet the body’s needs. It affects around 26 million people worldwide and is one of the leading causes of hospitalization and death.

However, heart failure is largely preventable by adopting a healthy lifestyle. In this article, we will discuss the top ways to reduce your risk of heart failure.

1. Exercise Regularly

Exercise is an important part of maintaining a healthy heart. Regular physical activity can help reduce your risk of heart failure by improving your heart’s ability to pump blood and lowering your blood pressure.

It is recommended to get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.

Some examples of moderate activity include brisk walking, cycling, and swimming, while examples of vigorous activity include running, aerobics, and heavy yard work.

2. Maintain a Healthy Diet

Eating a healthy diet is crucial in preventing heart failure. A diet rich in fruits, vegetables, whole grains, lean protein, and low-fat dairy can help lower your blood pressure and cholesterol levels.

It is also important to limit your intake of saturated and trans fats, sodium, and added sugars.

The DASH (Dietary Approaches to Stop Hypertension) diet is an excellent example of a heart-healthy diet. It emphasizes fruits, vegetables, whole grains, and low-fat dairy while limiting sodium, saturated fat, and added sugars.

3. Monitor Your Blood Pressure

High blood pressure is a leading cause of heart failure. It puts extra strain on your heart and can damage your blood vessels over time. To reduce your risk of heart failure, it is essential to keep your blood pressure in a healthy range.

The American Heart Association recommends a blood pressure reading of less than 120/80 mmHg. If you have high blood pressure, talk to your doctor about appropriate lifestyle changes and medications to help lower your blood pressure.

4. Manage Your Cholesterol Levels

Elevated cholesterol levels can lead to a buildup of plaque in your arteries, which can increase your risk of heart disease and heart failure.

To lower your cholesterol levels, it is essential to eat a heart-healthy diet, exercise regularly, and maintain a healthy weight.

If lifestyle changes are not enough, medication may be necessary to help lower your cholesterol levels. Statins are the most common type of medication used to treat high cholesterol levels.

5. Maintain a Healthy Weight

Carrying excess weight puts extra strain on your heart and increases your risk of heart failure. Maintaining a healthy weight is essential in reducing your risk of heart failure. A healthy weight is typically determined by your body mass index (BMI).

The BMI is a measure of your body fat based on your height and weight. A BMI of 18.5 to 24.9 is considered within the healthy range.

If your BMI is outside the healthy range, talk to your doctor about appropriate lifestyle changes to help you reach a healthy weight.

6. Quit Smoking

Smoking is a major risk factor for heart disease and heart failure. It damages your blood vessels and increases your risk of developing atherosclerosis, a condition that can cause a buildup of plaque in your arteries.

If you smoke, quitting is the best thing you can do for your heart. Quitting smoking can significantly reduce your risk of heart disease and heart failure. Talk to your doctor about smoking cessation strategies or join a support group to help you quit.

7. Reduce Alcohol Consumption

Excessive alcohol consumption can increase your risk of high blood pressure, heart disease, and heart failure. If you choose to drink, it is important to do so in moderation.

The American Heart Association recommends no more than one alcoholic drink per day for women and two alcoholic drinks per day for men.

8. Manage Stress

Chronic stress can have a negative impact on your heart health. It can increase your blood pressure, raise your cholesterol levels, and trigger inflammation in your body.

To manage stress, it is essential to practice relaxation techniques such as deep breathing, meditation, or yoga.

Regular exercise, adequate sleep, and spending time with loved ones can also help reduce your stress levels. If you are experiencing chronic stress, talk to your doctor or a mental health professional about strategies to help manage your stress.

9. Get Enough Sleep

Getting enough sleep is important for maintaining a healthy heart. Chronic sleep deprivation can increase your risk of heart disease and heart failure.

To improve your sleep quality, it is essential to establish a regular sleep routine and maintain a comfortable sleep environment.

Avoiding caffeine and electronic devices before bedtime can also help improve your sleep quality. If you are experiencing chronic sleep problems, talk to your doctor about appropriate treatment options.

10. Regular Check-Ups

Regular check-ups with your doctor are essential in monitoring your heart health and reducing your risk of heart failure. During a check-up, your doctor may check your blood pressure, cholesterol levels, and evaluate your overall heart health.

If you have a family history of heart disease or other risk factors for heart failure, your doctor may also recommend additional testing or monitoring. It is important to follow your doctor’s recommendations and attend all scheduled appointments.

The Bottom Line

Heart failure is a serious condition that takes a toll on your physical and emotional well-being. However, it is largely preventable by adopting a healthy lifestyle.

By exercising regularly, maintaining a healthy diet, managing your blood pressure and cholesterol levels, maintaining a healthy weight, quitting smoking, reducing alcohol consumption, managing stress, getting enough sleep, and attending regular check-ups with your doctor, you can significantly reduce your risk of heart failure and improve your overall heart health.