Heart failure is one of the leading causes of death around the world.

According to a report by the American Heart Association, approximately 6.5 million adults in the United States have heart failure, and this number is expected to increase to 8 million by 2030. Although heart failure cannot be completely prevented, there are ways you can reduce your risk of developing it.

What is Heart Failure?

Heart failure is a condition in which the heart is unable to pump enough blood to meet the body’s needs. It occurs when the heart becomes weakened or damaged, and it cannot pump the blood effectively.

Symptoms of heart failure include shortness of breath, fatigue, swelling in the ankles and feet, rapid or irregular heartbeat, and persistent cough or wheezing.

What Increases Your Risk of Heart Failure?

Several factors can increase your risk of heart failure, including:.

High blood pressure
Coronary artery disease
Diabetes
Obesity
Smoking
Family history of heart disease

Other factors that can contribute to heart failure include sleep apnea, alcohol use, and certain medications.

The Secret to Reducing Your Risk of Heart Failure

The secret to reducing your risk of heart failure is to take care of your heart health. Making lifestyle changes and controlling health conditions can help prevent heart failure and improve your overall health.

Eat a Heart-Healthy Diet

Eating a heart-healthy diet is one of the best things you can do to reduce your risk of heart failure.

A heart-healthy diet emphasizes fruits, vegetables, whole grains, and lean protein sources while limiting saturated and trans fats, cholesterol, sodium, and added sugars.

Try incorporating more fruits and vegetables into your diet, choosing whole-grain bread and pasta, and opting for lean protein sources like chicken, fish, and tofu.

Avoiding processed foods, fried foods, and sugary drinks can also improve your heart health.

Exercise Regularly

Regular exercise can help improve your heart health and reduce your risk of heart failure. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.

You can try going for a brisk walk, taking a fitness class, or trying low-impact activities like swimming or yoga. It’s important to choose activities you enjoy, so you are more likely to stick with them.

Maintain a Healthy Weight

Being overweight or obese can increase your risk of heart failure. Maintaining a healthy weight can help improve heart health and reduce your risk of other health complications.

Try to achieve and maintain a healthy weight by eating a balanced diet and exercising regularly. Talk to your healthcare provider about what a healthy weight is for you and what steps you can take to achieve it.

Quit Smoking

Smoking can damage your heart and increase your risk of heart failure. If you smoke, quitting can improve your heart health and reduce your risk of developing heart failure.

There are many resources available to help you quit smoking, including nicotine replacement therapies, counseling, and support groups. Talk to your healthcare provider about what options are available to you.

Control Health Conditions

Controlling health conditions like high blood pressure, diabetes, and high cholesterol can help reduce your risk of heart failure.

Follow your healthcare provider’s recommendations for managing these conditions, including taking medications as prescribed and making lifestyle changes like eating a healthy diet and exercising regularly.

Reduce Stress

Chronic stress can increase your risk of heart disease and heart failure. Find ways to manage your stress, such as practicing relaxation techniques like deep breathing or meditation, getting regular exercise, and spending time with friends and family.

Get Regular Check-Ups

Regular check-ups with your healthcare provider can help detect and manage health conditions that can increase your risk of heart failure. Be sure to visit your healthcare provider regularly and report any symptoms or changes in your health.

Conclusion

Heart failure is a serious condition, but there are things you can do to reduce your risk of developing it.

Eating a heart-healthy diet, exercising regularly, maintaining a healthy weight, quitting smoking, controlling health conditions, reducing stress, and getting regular check-ups can all improve your heart health and reduce your risk of heart failure.