Heart disease is the #1 cause of death in America, warns the U.S. Centers for Disease Control and Prevention. And while genetics can play a role in your heart disease risks, many of the most common risk factors actually relate to your daily health habits and choices. This month, give your heart the love it deserves with these simple, yet powerfully effective, tips and tricks to boost your heart health.
Heart Disease 101: What Is It, and Who Gets It?
There are many different forms of heart disease, including atherosclerosis (when your arteries harden) and coronary heart disease (when your arteries experience a buildup of plaque).
Rates of heart disease have been rising for years, including among young adults in their 20s and 30s. And unlike some other diseases, heart disease affects people across genders, races and ethnicities.
The most common health conditions that can increase your risks of contracting heart disease include:
- High blood pressure
- High blood cholesterol
- Being overweight or obese
- Having diabetes
- Living a sedentary lifestyle
Four Ways to Boost Your Heart Health
If you want to minimize your risks of heart disease, try these heart health tips today.
1. Cut Out the Processed Foods
Research has shown that diets high in salt and trans fats correlate with higher rates of heart disease.
Processed foods tend to be the biggest culprits. Eat a healthy, well-balanced diet with a focus on whole foods and plant-based foods. In fact, numerous studies have found that eating a plant-based diet has significant effects on most of the risk factors for heart disease, such as high blood pressure, diabetes and obesity.
Besides trying to eat a more wholefoods diet, other mealtime strategies for your heart health include:
- Reducing your consumption of alcohol
- Eating more fiber
- Avoiding added sugars
- Adding more vegetables and fruit to your day, which are the best sources of heart-healthy antioxidants
2. Reduce Your Stress
If left unmanaged, chronic stress may make you more prone to heart disease, warns the American Heart Association. Lower your stress levels to lower your heart disease risks and boost your heart health:
- Find healthy ways to decompress, such as listening to music or hanging out with a friend
- Practice mindfulness, whether that’s through prayer, meditation or yoga
- Exercise more, which can help boost your mood and lower your stress and anxiety
Speaking of exercise…
3. Hit the Gym
Half of all adults have at least one risk factor for heart disease, reports the CDC.
And exercise is one of the most effective ways to tackle that and support your heart health.
“Not getting enough physical activity can lead to heart disease,” the agency explains. “It can also increase the chances of having other medical conditions that are risk factors, including obesity, high blood pressure, high cholesterol, and diabetes. Regular physical activity can lower your risk for heart disease.”
Aim for 30 minutes of physical activity a day.
This could include running, swimming, lifting weights, hiking, etc. You might even want to try yoga, which one study found may reduce your risk of cardiovascular disease.
4. Take Care of Your Dental Health
Too often, we think of health conditions or health risks as isolated scenarios. However, the many systems in your body are interlinked through complex mechanisms, and nothing exists in a vacuum.
Your oral health plays a big role in your heart health. Studies have found that the bacteria found in your mouth when you have gum disease may trigger an inflammatory response in your body, which in turn sabotages your cardiovascular health. Brush and floss often, and talk to your dentist about any dental concerns you may have.
This highlights the importance of taking a holistic approach to your health and your immunity. As you invest in your heart health, don’t forget to stock up on BioPro-Plus 500. The five bio-identical thymic proteins in BioPro-Plus 500 will fire up your immunity and help restore your immune system’s strength, vitality and balance.
Keep Reading More About Heart Health: