You’re probably not surprised to know that heart disease is still the leading cause of death in the United States. With this in mind, it only makes sense to adopt habits that promote good heart health. Unfortunately, many people are not aware that they have lifestyle practices that gradually weaken and endanger their hearts.
There are several key heart-health areas that, if given careful attention, may reduce your risk of a serious heart condition.
Consider the following areas to improve your heart health:
- Obesity. Obesity and chronic inflammation work together as vicious cycles that wreck the body. This vicious cycle set the stage for several serious health conditions including, diabetes, kidney disease, high blood pressure, and high cholesterol - all of which can lead to heart disease.
- Lots of sitting. Sitting too much has been called the new “smoking” because it increases your risk of getting several challenging health conditions such as joint pain, blood clots, obesity, and high blood pressure. All of these increase the chances of developing serious heart problems.
- Smoking. Okay, so who doesn’t know by now that smoking is really bad for them? Chances are, if you still smoke, you’ve tried to quit smoking but ended up doing it again. Keep trying. Smoking increases the likelihood of experiencing blood clots in your arteries. Smoking also increases your heart rate and raises your blood pressure.
- Alcohol. Some studies suggest that one drink each day might be beneficial. However, more recent evidence reveals that even moderate consumption of alcohol can raise cholesterol levels and blood pressure. The World Health Organization and professional medical researchers do not recommend the consumption of alcohol in any amount as a prescription for health.
- Anxiety and stress. Worrying and stress also contribute to heart disease by overtaxing the body with prolonged release of hormones such as cortisol. When sustained for long periods this results in chronic inflammation which (as was mentioned above) can lead to several serious health challenges.
- Caffeine. Studies have shown that caffeine increases heart rate and blood pressure. This substance can also contribute to other cardiac complications, such as arrhythmias.
- Poor oral hygiene. The bacteria in your mouth that thrive in plaque and tooth decay can cause inflammation that leads to atherosclerosis. Cavities and gum disease can be hard on your heart. Brush and floss your teeth daily and visit your dentist twice a year.
- Inadequate water consumption. Without adequate water the blood becomes thicker, increasing stroke and heart disease risk. Research has shown that men who drink five or more glasses of water a day had a 54% decrease in the risk of fatal coronary heart disease. Women who drank five or more glasses a day lowered their fatal heart attack risk by 41%. Other beverages have proven to be insufficient to supply your body’s water needs.
Deeply ingrained lifestyle habits can be tough to change. But committing to make the right changes can bring great rewards. If any items on this list need your attention, why not start with one or two at a time so you don’t overwhelm yourself? And keep in mind the principle of remove and replace. If you remove a bad habit from your life, replace it with something good.
Sources:
- Dr. Jacqueline Chan, chief researcher, Loma Linda Medical Center
- https://www.healthcentral.com/condition/obesity/obesity-inflammation-cycle
- https://www.health.harvard.edu/diseases-and-conditions/gum-disease-and-the-connection-to-heart-disease
- Photo by: Sasirin Pamai