Heart disease is the top cause of death globally, killing one person every 34 seconds in the US only. But there are some easy ways to start caring for better heart health. simple lifestyle changes that can help you reduce your risk of cardiovascular disease.
Here are six simple lifestyle changes that can help reduce the risk of heart disease and help you live longer.
Lifestyle Changes That Can Help Reduce The Risk Of Heart Disease
Follow the 80/20 rule.
Aim to choose 80 percent of your foods to be whole foods,” says Fitness Buffhq at Just Fitness Hub.
Whole foods are the ones that are not refined, processed, or had unhealthy ingredients added to them. They include fruits, vegetables, nuts, seeds, whole grains, meat, fish, and eggs.
Incorporate at least 30 minutes of exercise into your daily routine.
This may even be walking 30 minutes daily and can be split into 10, 10, and 10. If you can do some more intensive exercises that would be better.
One recent Harvard study showed that just walking two and a half hours a week may cut the risk of heart disease by thirty percent.
However, before starting any new exercise routine, consult your doctor, especially if you have any medical condition or are new to exercise.
Get more sleep.
In one study, people sleeping less than six hours per night had a twenty percent greater risk of a heart attack.
Work on reducing stress levels.
Try meditation, exercising, going out on a long walk in nature, or pursuing your hobbies can help.
Reduced stress level releases happy hormones – dopamine, serotonin, and oxytocin – these help our arteries, help our blood pressure, and help our heart rate.
Give up bad habits such as smoking and drinking.
Cut out cigarettes altogether. Studies have shown that smoking can cause about one out of every four deaths from heart disease.
However, if you have a drink, limit your alcohol consumption to no more than six ounces per day.
Try to sit less.
One study found that sitting for eight hours or more per day was linked to about a twenty percent greater risk of heart disease than to those who sat for only half that time. Make sure to take breaks from sitting throughout the day.
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, the USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, ” Age is just a number!”