7 Tips for Lowering Heart Disease Risk

Studies and researchers have found that about 7.1 million Americans have experienced a heart attack in their lives.

Well it doesn’t stop there, every forty seconds an American dies because of heart disease.


In one of the study, Italian researchers stated that the newborns and fetus of mother with elevated LDL are most probably to have arterial lesions, which is the first stage of heart disease. Therefore we can say that the heart disease begins in the mother’s womb.

There are many factors which cause heart disease such as high cholesterol, genetic cause, eating habits, lifestyle and physical activity.

But the most important thing to remember is that it is completely preventable with healthy lifestyle.

So, are you ready to take one step ahead and start making changes to your lifestyle to decrease the risk of heart disease?

Here are the 7 tips to reduce your risk of heart disease.

1. Cut down fat intake

To reduce the risk of heart disease you should also reduce your intake of foods which contain cholesterol and saturates fat. Animal products such as milk, yogurt, cheese, fish, eggs, red meat, and seafood are hazardous to your heart health.

According to American heart association, people who are at no risk should not consume more than 300 grams of cholesterol each day and 200 grams for those who are at risk of heart disease.

Now let’s talk about saturated fat! Sometime people get confused with food and their types of fats.

Do you know which type of food and food products contain saturated fats?

It very easy to remember!

Well, some oils such as coconut oil, palm oil and all the same food and food products which have cholesterol in it.

Easy! right?

So, ditch the unhealthy fats from your diet and take care of your heart!

2. Boost the fiber intake

Fiber plays an important role in lowering the risk of heart disease and cholesterol. 

Some studies found that eating only 10 grams of fibers per day, reduces the risk of dying by 10%.

Fruits and vegetables (pear, figs, apricot, broccoli, turnips, Brussels sprouts, sweet potato, carrots) beans, oats, barley, some seeds as flax seeds, sunflower seeds, are rich in soluble fibers (help in decreasing cholesterol).

Soluble fibers are also helpful for your gut, balancing your blood glucose levels and overall health.

3. Quit smoking

Well, as they say, smoking is injurious to health!

Yes! 100%

Smoking damages lining of arteries, which can lead to develop atheroma (fatty material) and increases the risk of heart attack and stroke.  

Therefore, say NO to smoke!

4. Maintain ideal body weight

According to researches and studies about 40% of Americans are obese, and numbers are increasing day by day.

Excess Body weight can be major cause to develop many diseases, such as high cholesterol, high blood sugar, stroke and heart disease.

Maintain ideal weight plays a big role in avoiding heart disease.

5. Try to reduce stress

Sometimes in our busy life, many from us experiences different ways of stress and forget to concentrate on their health and recuperate. 

Our body response to stress in various ways such as headache, stomach pain or back stain. Stress can destroy your energy and make you feel grumpy and forgetful. Stress increases your heart rate and blood pressure.

So, try to get sufficient rest, and make some modification which will help you to manage stress such as yoga and meditation.

6. Maintain healthy blood pressure

High blood pressure creates an excessive stress on heart and increases the risk of stroke, heart disease and other different health problems.  

Healthy diet modification can give a positive direction to those who are already suffering through high blood pressure and those who are working on to prevent it.

Fibers, magnesium, potassium and antioxidants are some nutrients which can help us to maintain healthy blood pressure. Try to include food which is high in fiber, contain small amount of fats and cholesterol.

7. Exercise

Regular exercise can prevent serious health conditions such as obesity, high cholesterol level which can lead to stroke and heart attack, and high blood pressure.

American Heart Association (AHA) recommends 40 minutes of moderate to vigorous physical activity for 3 to 4 times in a week.  But check with your health care professional before starting an exercise schedule.  

So, are you ready to get moving?

Here I am listing some of my heart healthy recipes which can help you to take care of your heart. 

Power puff snack mix

Avococoa (Avocado Cocoa Milkshake)

Pecan Banana cookies

Brown rice edamame salad

7 Tips for Lowering Heart Disease Risk

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