Introduction
If you’re looking to reduce your risk of heart disease, you may want to take a closer look at your diet. Eating certain foods can have a major impact on your heart health, and one common habit could be putting you at an increased risk of developing heart disease. In this article, we’ll discuss why this common habit is so dangerous and what you can do to reduce your risk. We’ll also provide some tips on what to eat instead of the unhealthy foods that can increase your risk of heart disease. By making a few simple changes to your diet, you can help protect your heart and reduce your risk of developing heart disease.
This Common Habit Makes Your Heart Disease Risk Soar — Eat This Not That
Heart disease is the leading cause of death in the United States, and it’s important to take steps to reduce your risk. One common habit that can increase your risk of heart disease is eating a diet high in saturated fat. Saturated fat is found in foods like red meat, full-fat dairy products, and processed foods. Eating too much of these foods can raise your cholesterol levels, which can lead to an increased risk of heart disease.
The good news is that there are plenty of healthier alternatives to these foods. Eating a diet rich in fruits, vegetables, whole grains, and lean proteins can help reduce your risk of heart disease. Eating fish, such as salmon, tuna, and mackerel, can also help reduce your risk. These foods are rich in omega-3 fatty acids, which can help reduce inflammation and lower your cholesterol levels.
In addition to eating a healthier diet, it’s important to get regular exercise. Exercise can help reduce your risk of heart disease by improving your cholesterol levels and reducing your blood pressure. Aim for at least 30 minutes of moderate-intensity exercise, such as walking, jogging, or swimming, five days a week.
Making small changes to your diet and lifestyle can have a big impact on your heart health. Eating a diet low in saturated fat and high in fruits, vegetables, and lean proteins can help reduce your risk of heart disease. Getting regular exercise can also help reduce your risk. By making these changes, you can help keep your heart healthy and reduce your risk of heart disease.
Heart disease is the leading cause of death in the U.S. for men and women. Every 36 seconds someone dies from cardiovascular disease, the Centers for Disease Control and Prevention states. While certain medical conditions like diabetes can cause heart disease, so can poor lifestyle choices. Eat This, Not That! Health talked with Dr. Edo Paz, Cardiologist and VP of Medical at K Health who explained common habits that put you at greater risk and how you can help prevent 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. Paz says, “If you smoke, quitting is the most important thing you can do for your health. Chemicals in cigarette smoke can lead to blockages in the arteries of the heart and brain, leading to heart attacks and strokes, respectively.”
“Take this one with a grain of salt! Just keep in mind that excess salt can lead to water retention, which can increase your risk for high blood pressure and other heart-related problems,” Dr. Paz states.
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According to the American Heart Association, “Sedentary behavior and physical inactivity are among the leading modifiable risk factors worldwide for cardiovascular disease and all-cause mortality. The promotion of physical activity and exercise training (ET) leading to improved levels of cardiorespiratory fitness is needed in all age groups, race, and ethnicities and both sexes to prevent many chronic diseases, especially cardiovascular disease. In this state-of-the-art review, we discuss the negative impact of sedentary behavior and physical inactivity, as well as the beneficial effects of physical activity /ET and cardiorespiratory fitness for the prevention of chronic noncommunicable diseases, including cardiovascular disease.”
Dr. Paz says, “The American College of Cardiology and the AHA recommends doing 150 minutes of moderate-intensity exercise per week. Doing so lowers your chance of heart-related events and death.”
The American Heart Association states, “Obesity contributes directly to incident cardiovascular risk factors, including dyslipidemia, type 2 diabetes, hypertension, and sleep disorders. Obesity also leads to the development of cardiovascular disease and cardiovascular disease mortality independently of other cardiovascular risk factors.” The AHA adds, “Lifestyle modification and subsequent weight loss improve both metabolic syndrome and associated systemic inflammation and endothelial dysfunction.”
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“At least half of Americans are at risk of heart disease due to one of many factors, including high blood pressure, high cholesterol, smoking, diabetes, obesity, poor diet, lack of physical activity, or drinking too much alcohol,” says Dr. Paz.
According to Dr. Paz, “There are many types of heart conditions and symptoms can vary. The most common is coronary artery disease, which is what causes heart attacks. Chest pain or discomfort are just some signs of a heart attack. Other more subtle signs include shortness of breath, nausea, and sweating.
- Other common heart diseases include:
- Arrhythmias are abnormal rhythms of the heart that can lead to the sensation of fast or irregular heartbeats
- Congestive heart failure can lead to shortness of breath and leg swelling.”
Dr. Paz says, “Understand your risk by knowing your blood pressure and cholesterol. Maintain a healthy body weight. If you’re overweight, losing and keeping off even a small amount of weight can make a real difference. If you’re smoking, quit. Within a year your risk of heart attack will drop! Exercise! Just 30 minutes a day of walking or light movement can make a difference.”
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