Introduction
Heart disease is one of the leading causes of death in the United States, and it is important to understand the risk factors associated with it. Eating certain foods can dramatically increase your risk of developing heart disease, while avoiding others can help reduce your risk. In this article, we will discuss some of the foods that may raise your risk of heart disease and provide tips on how to make healthier food choices. We will also provide some “Eat This Not That” advice to help you make better food choices. By following these tips, you can reduce your risk of developing heart disease and live a healthier life.
These Things May Dramatically Raise Your Risk of Heart Disease — Eat This Not That
Heart disease is the leading cause of death in the United States, and it’s important to be aware of the factors that can increase your risk. While some of these risk factors, such as age and family history, are out of your control, there are certain lifestyle choices that can have a major impact on your heart health.
Unhealthy Eating Habits
Eating a diet high in saturated fat, trans fat, and cholesterol can increase your risk of heart disease. Eating too much salt can also raise your blood pressure, which can lead to heart disease. To reduce your risk, focus on eating a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins.
Smoking
Smoking is one of the most dangerous habits when it comes to your heart health. Smoking increases your risk of developing coronary heart disease, stroke, and other cardiovascular diseases. Quitting smoking is one of the best things you can do for your heart health.
Lack of Exercise
Regular physical activity is essential for maintaining a healthy heart. Exercise helps to reduce your risk of heart disease by lowering your blood pressure, improving your cholesterol levels, and reducing stress. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Excessive Alcohol Consumption
Drinking too much alcohol can increase your risk of heart disease. The American Heart Association recommends that men consume no more than two drinks per day and women consume no more than one drink per day. If you’re concerned about your alcohol consumption, talk to your doctor about ways to reduce your risk.
Stress
Stress can have a major impact on your heart health. Chronic stress can lead to high blood pressure, which can increase your risk of heart disease. To reduce your stress levels, try to practice relaxation techniques such as yoga, meditation, and deep breathing.
By making healthy lifestyle choices, you can reduce your risk of heart disease and live a longer, healthier life. Eating a balanced diet, quitting smoking, exercising regularly, limiting alcohol consumption, and managing stress can all help to keep your heart healthy.
Heart disease is the leading cause of death in the United States for men and women, but a large percentage of cases are preventable, according to the Cleveland Clinic. “Heart disease is 90 percent treatable – everyone can prevent heart disease anywhere in the world, especially by eating foods that are low in salt and cholesterol, exercising regularly, and not smoking,” said Leslie Cho, M.D., Section Head for Preventive Cardiology and Cardiac Rehabilitation at Cleveland Clinic. “Even if a person has a family history of heart disease, we can still prevent and treat heart disease thanks to incredible advances in medicine.” Making healthy lifestyle choices could save your life and experts share with Eat This, Not That! Health the common bad habits that increase the chance of heart disease. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Dr. Nicole Harkin, Preventive Cardiologist and Founder of Whole Heart Cardiology shares, “Elevated levels of LDL-cholesterol (the ‘bad’ cholesterol) is what is responsible for building up in our arteries and causing blockages or heart attacks. While for some it may in part be related to genetics, for many it’s closely tied to what we eat! Depending on how high your cholesterol levels are and your overall risk for cardiovascular disease, often the first line of treatment is to lower cholesterol with dietary changes. Eating less foods high in saturated fats (found in butter, cheese, and red meat) and more fiber-rich foods (found in veggies, fruits, beans, whole grains, nuts, and seeds) can dramatically reduce your cholesterol.”
“Inflammation is one of the key drivers of heart disease,” says Dr. Nicole Harkin. “While cholesterol build up is necessary to form a plaque in the artery, it is the body’s immune response to this cholesterol formation that is also a key determinant of heart attack and stroke. Chronic elevations of inflammation can be due to autoimmune conditions like lupus, but is also seen in those who are above ideal body weight and many other conditions. Studies have found a link between the food we eat and inflammation – with foods like green leafy veggies, yellow veggies, and nuts among the best anti-inflammatory foods – and processed meats, refined carbs, and sugary drinks to be very pro-inflammatory.”
Dr. Harkin explains, “High blood pressure, or hypertension, is the force of blood through your arteries. It is very common, with almost half of all adults in the United States having high blood pressure. It increases the risk for heart disease and stroke by causing strain on the arteries. Most people are unaware they have it because it doesn’t typically cause any symptoms. Getting adequate exercise, cutting back on alcohol and salt, and eating lots of unprocessed, whole foods can help lower blood pressure.”
Dr. Jagdish Khubchandani, MBBS, Ph.D., a professor of public health at New Mexico State University reminds us that, “Quitting smoking can add almost a decade to someone’s life, within a few minutes of quitting the heart rate drops, within a few weeks breathing improves, and within a few months the risk of heart disease drops exponentially.”
Dr. Khubchandani says, “Sleep problems and stress have been found to impact our overall health and the function of our vital organs such as the brain and heart. High stress and inadequate sleep cause weight gain, high blood sugar and insulin resistance, heart rate changes, and blood pressure abnormalities. Over a period of time, these abnormalities result in coronary artery disease or heart attacks by promoting cholesterol accumulation in blood vessels, depleted blood supply to the heart and brain, and by making the heart function under great pressure.”
Heather Newgen