Heart disease remains the leading cause of death globally, accounting for nearly one-third of all deaths. But the good news is that there are proven ways to prevent heart disease and improve heart health.

My mom, who turned 60 last year, has always been health-conscious and proactive about managing her heart health. Here’s her guide to reducing the risk of heart disease:.

1. Get regular check-ups

Regular check-ups with your primary care physician are essential for maintaining good heart health.

My mom always gets an annual physical exam, during which her doctor checks her blood pressure, cholesterol levels, and other important indicators of heart health. She also undergoes regular screenings for diabetes, which can increase the risk of heart disease.

2. Eat a heart-healthy diet

Diet plays a crucial role in preventing heart disease. My mom follows a diet high in fruits, vegetables, lean protein, and whole grains, and avoids processed foods, sugary drinks, and saturated and trans fats.

She also limits her salt intake because consuming too much salt can increase blood pressure, which is a risk factor for heart disease.

3. Exercise regularly

Physical activity is another crucial element of heart health. My mom exercises for at least 30 minutes per day, five days a week, by going for a brisk walk, doing yoga, or using the elliptical machine at the gym.

Regular exercise can help lower blood pressure, reduce cholesterol levels, and maintain a healthy weight, all of which can reduce the risk of heart disease.

4. Manage stress

Stress can increase the risk of heart disease, so it’s important to find ways to manage it. My mom practices deep breathing exercises, yoga, and meditation to help reduce stress and improve her overall well-being.

5. Don’t smoke

Smoking is a major risk factor for heart disease and other health problems. My mom has never smoked, and she encourages others to quit if they do smoke.

Quitting smoking can be challenging, but it’s one of the best things you can do for your heart health.

6. Limit alcohol consumption

Drinking too much alcohol can increase the risk of high blood pressure, heart failure, and stroke. My mom limits her alcohol consumption to one glass of wine with dinner, and she encourages others to do the same.

7. Know your family history

Knowing your family history of heart disease can help you take steps to prevent it. My mom’s father had a heart attack at a young age, so she’s always been proactive about managing her heart health.

If you have a family history of heart disease, talk to your doctor about steps you can take to reduce your risk.

8. Take medications as prescribed

If you have high blood pressure, high cholesterol, or other risk factors for heart disease, your doctor may prescribe medication to help manage these conditions. It’s important to take your medications exactly as prescribed, even if you feel fine.

My mom takes her medications as prescribed and works closely with her doctor to manage her heart health.

9. Stay connected with loved ones

Loneliness and social isolation can increase the risk of heart disease, so it’s important to stay connected with loved ones.

My mom stays in touch with friends and family through phone calls, texts, and social media, and she volunteers with local organizations to stay involved in her community.

10. Stay positive

A positive attitude can go a long way in improving heart health. My mom stays optimistic and focuses on the things she can control, like her diet and exercise routine, rather than worrying about things she can’t control.

She also finds joy in hobbies like gardening and reading, which help her stay happy and healthy.

Conclusion

Reducing the risk of heart disease is possible by following a few simple steps.

My mom’s guide to heart health includes regular check-ups, a heart-healthy diet, regular exercise, stress management, not smoking, limiting alcohol consumption, knowing your family history, taking medications as prescribed, staying connected with loved ones, and staying positive. By following these steps, you can improve your heart health and live a long, healthy life.