Best Tips to Prevent Heart Disease

Best Tips to Prevent Heart Disease
Manoj Kumar Published : Mar 15, 2024 Last Updated : Mar 16, 2024

Heart disease deals with those diseases by which the heart and blood vessels are affected. In the USA, heart disease has become a popular cause of death.

Various severe disabilities arise because of heart health issues. Some heart diseases are severe, and it is quite challenging to manage them.

While some heart diseases can be treated and controlled easily, this blog is all about the best tips to prevent heart disease.

Medicines are a one-stop solution for any disease that's correct. But still, some lifestyle adaptations may also help in case of heart health issues.

If you are crazy about treating heart health with a few lifestyle changes, this blog should surely help you. Let's get started and see how these tips help.

Risk factors for heart diseases

Heart disease may go beyond the limit if not taken care of properly. These are some of the risk factors that one should take notice of.

  • Smoking

Smoking causes the blood vessels to shrink and tighten. Regular Smoking decreases the blood flow to the heart. It leads to increased chances of getting affected with heart problems.

  • Age

The heart disease increases with increased Age. In men, heart disease risks increase after 45 years. In women, the risks increase after 55 years of Age.

  • Family history

Heart disease is also caused because of genetics. You may suffer from it if any of your family member has any such problems.

  • Sex

As per research, men experience much more heart disease as compared to women. Estrogen hormones in women protect them from heart health issues.

  • Obesity

It becomes difficult to circulate nutrients and oxygen as needed in obese people. This causes blood pressure. The blood pressure increases the chances of heart disease.

  • Race

Heart disease prevails faster in African Americans than in whites. Also, Hispanic Americans have less risk of getting affected by heart health problems.

Tips to prevent heart disease

Heart diseases, in most cases, are treatable. But for that, it is important to know which things help prevent it. Below are some tips that might help.

Regular exercise

Heart disease is mostly found in inactive people. It is best to perform exercise regularly which improves blood flow in the body.

If you are not addicted to exercise, visit a nearby doctor. They will prepare an exercise program chart for you.

Even if you cannot perform exercise for a longer period, perform it for 10 minutes daily at least. I prefer climbing stairs rather than choosing a lift for up and down.

If you cannot do exercise, at least do household chores like gardening, housekeeping, etc. Also, you can take your dog out for a walk.

Proper sleep

The improper lack of sleep can also be a reason for heart disease. One must at least get a sleep of 7-8 hours in a day.

Try sleeping in a room with a clean, quiet, and dark area. It helps one to sleep faster. Prepare a sleep schedule and achieve this habit.

Check if you snore loudly while sleeping. If yes, visit a doctor and get it treated as soon as possible. This may also increase the risk of heart disease.

Avoid alcohol and Smoking

Heart problems are caused because of regular Smoking and drinking alcohol. Avoid involving yourself in a circle where someone smokes.

The smoke produced by cigarettes reduces the oxygen amount in blood. For this reason, the heart needs to apply more pressure to pump blood.

This causes an increase in heart rate and blood pressure. Once you quit smoking, you may observe results from the next day itself.

The heart disease will be reduced to half if you don't smoke or drink alcohol for a complete year.

Eat healthy

Half of our health is affected by the food we eat. A healthy diet keeps the blood pressure and cholesterol levels in range.

Taking healthy foods also reduces the risk of type 2 diabetes. Proper food protects you from all types of non-communicable diseases.

Prefer eating healthy foods like beans, legumes, fish, nuts, fruits, vegetables, whole grains, low-fat dairy items, and such foods.

Avoid taking foods like trans fats, high salt, saturated fats, sugar, processed carbohydrates, and such items.

Maintain blood pressure

Hypertension or high blood pressure increases the risk of heart disease. In the USA, almost 50 million people suffer from high blood pressure.

To avoid hypertension, it is always advised not to consume high-salt foods. Performing a bit of exercise can also reduce blood pressure.

After 18 years of Age, get the blood pressure monitored once or twice a year. After 40 years of Age, it is a must to get it checked twice or more.

Reduce anger and Stress

Anger and stress are taken by every person at some point in time. But this may cause heart health issues.

People under stress handle it by smoking or drinking. But that affects their health and, at some points, deteriorates it.

It is better to do meditation to reduce stress instead of choosing an option that affects your health.

Maintain body weight

Obesity and overweight can cause several health problems, among which one is heart disease. That is why it is recommended to maintain a healthy body weight to remain fit.

Always keep checking your body mass index. Get your body weight and try calculating your BMI. BMI helps evaluate Obesity.

If your BMI is less than 18.5, you are underweight. If it's between 18.5 to 24.9, you hold a healthy body weight.

If the BMI is between 25 to 29.9, you are overweight. If it is above 30, you are considered to be obese.

Monitor diabetes

Diabetes patients have a high chance of getting affected by heart disease. Diabetes patients have high blood sugar levels.

This damages their blood vessels and heart nerves. Frequent checkups for monitoring diabetes are hence recommended.

Is heart disease treatable?

A 100% cure for heart disease is not yet available. But with the above tips you can make it better. Few heart diseases are severe and can't be treated.

Keeping cholesterol levels and blood pressure levels to normal helps to repair plaque in coronary arteries.

The cause of your heart disease can be examined by the doctor only. Aerobic exercise is one best ways to prevent heart disease.


The above tips help in making heart diseases better. A healthy lifestyle and food are a must to maintain proper health.

It has been proved that physical fitness helps in managing heart health issues in the long term.