By: Tracey O'Shea, FNP-C
With heart disease being the leading cause of death worldwide, it’s important to know ways that you can reduce your risk of dying from cardiovascular disease (CVD) and live a longer, healthier, more fulfilled life. Choosing to embrace the following 5 healthy habits could extend your life by 12 to 14 years and reduce your risk of dying from CVD by 82%.
1. Stop smoking and avoid secondhand smoke.
Smoking (and exposure to secondhand smoke) is the most preventable cause of death in the United States. It can increase your risk of developing a number of chronic conditions and, most notably, increase the formation of plaque in your blood vessels, which can lead to coronary artery disease and stroke. Not only is smoking the top cause of lung cancer, but it’s also associated with several other cancers like bladder, mouth, and colon cancer. Exposure to secondhand smoke increases CVD risk among non-smokers by 25% to 30%. It’s never too late to stop. Over time, quitting lowers your risk of heart disease and blood clots. There are a variety of resources to help stop smoking, and studies show that you can cut your risk in half within 2 years of quitting.
2. Avoid high-sugar food and beverages.
Consuming sugar-filled beverages and highly processed foods increases your risk of heart and blood vessel disease. High levels of sugar in your blood can trigger an inflammatory process that causes weight gain, insulin resistance, diabetes, blood vessel disease, and high cholesterol. Studies show that consuming more than 1 serving per day of sugar-sweetened beverages is associated with higher levels of triglycerides, higher levels of cholesterol, lower levels of high-density lipoprotein “good” cholesterol, and higher blood pressure, all of which can damage and harden the artery wall, contributing to CVD risk.
3. Increase your consumption of fruits and vegetables.
Increasing your consumption of fruits and vegetables can help reduce the risk of CVD in a number of ways. Many fruits and vegetables contain essential nutrients and antioxidants that can help slow plaque buildup and prevent atherosclerosis. High consumption of fruits and vegetables is associated with maintaining a healthy weight, which is important for reducing diseases associated with CVD. Choosing fruits and vegetables over highly processed or higher-sugar foods will also, by default, help lower the intake of sugary foods and beverages, lower weight, and reduce inflammation caused by high-sugar foods.
4. Exercise regularly.
The heart is one of the most important muscles in the body, and as a muscle, the heart grows stronger and healthier with regular exercise. It’s reported that regular exercise can reduce long-term CVD event risk by up to 50%, and it does this in a number of ways. Exercise can help lower blood pressure. Exercise (when combined with a healthy diet) can help reduce weight and keep it off, a major risk factor for diabetes, CVD, and other chronic conditions. Exercise lowers stress hormones that can put an extra burden on the heart and is considered a risk factor for CVD. It also helps increase the production of endorphins and chemicals in the brain that help with mood.
Manage your stress.
Prolonged and chronic stress can contribute to CVD risk by increasing blood pressure and inflammation, which can increase the risk of coronary artery disease, stroke, and heart attack. Short-term emotional stress can also be a trigger for cardiac events in individuals who already have advanced CVD. There are also unintended consequences of chronic stress that impact CVD risk, like poor sleep, being less likely to exercise, and being less likely to make healthy food choices or spend quality time with friends and family.
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