What can I do to prevent heart disease? You can reduce your chances of getting heart disease by taking these steps.
Know your blood pressure
Your heart moves blood through your body. If it is hard for your heart to do this, your heart works harder, and your blood pressure will rise. Years of high blood pressure can lead to heart disease. People with high blood pressure often have no symptoms, so have your blood pressure checked every 1 to 2 years and get treatment if you need it.
Don't smoke
If you smoke, try to quit. If you're having trouble quitting, there are products and programs that can help:
- Nicotine patches and gums
- Support groups
- Programs to help you stop smoking
Ask your doctor or nurse for help.
Get tested for diabetes
People with diabetes have high blood glucose (often called blood sugar). People with high blood sugar often have no symptoms, so have your blood sugar checked regularly. Having diabetes raises your chances of getting heart disease. If you have diabetes, your doctor will decide if you need diabetes pills or insulin shots. Your doctor can also help you make a healthy eating and exercise plan.
Get your cholesterol and triglyceride levels tested
High blood cholesterol can clog your arteries and keep your heart from getting the blood it needs. This can cause a heart attack. Triglycerides are a form of fat in your blood stream. High levels of triglycerides are linked to heart disease in some people. People with high blood cholesterol or high blood triglycerides often have no symptoms, so have your blood cholesterol and triglyceride levels checked regularly. If your cholesterol or triglyceride levels are high, talk to your doctor about what you can do to lower them. You may be able to lower your cholesterol and triglyceride levels by eating better and exercising more. Your doctor may prescribe medication to help lower your cholesterol.
Maintain a healthy weight
Being overweight raises your risk for heart disease. Calculate your Body Mass Index (BMI) to see if you are at a healthy weight. Eat a healthy diet and exercise at a moderate intensity for at least 30 minutes most days of the week. Start by adding more fruits, vegetables, and whole grains to your diet. Take a brisk walk on your lunch break or take the stairs instead of the elevator.
Moderate alcohol consumption
If you drink alcohol, limit it to no more than one drink (one 12 ounce beer, one 5 ounce glass of wine, or one 1.5 ounce shot of hard liquor) a day.
Find healthy ways to cope with stress
Lower your stress level by talking to your friends, exercising, or writing in a journal.
