Reduce Your Heart Disease Risk: 4 Tips

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Heart disease is the number one killer in America in both men and women. What makes this statistic even more astonishing is that, in most cases, heart disease is avoidable or treatable by living a healthy lifestyle.

Eating a Healthy Diet

Diet is extremely important when it comes to heart health. Better food choices can help lower and regulate both cholesterol and blood pressure. Eating plenty of fruits and veggies along with whole grains and low fat dairy products will not only make your heart healthier, but will also make your feel more energized. Foods high in fiber like lentils, oatmeal, and apples can help control cholesterol and blood sugar levels. In addition to eating lots of wholesome foods, you should cut back on processed foods and foods high in saturated fats and refined sugars. Eat poultry and fish, and limit the amounts of red meat that you normally consume.


Getting exercise regularly does wonders for your health. Exercising can help keep cholesterol, blood pressure, and blood sugar under control. It can also increase energy levels, reduce your BMI ratio, and improve lung function. Doctors recommend that a person get at least two and a half hours of cardiovascular exercise in per week and two strength training sessions per week. If you find that you can’t keep a routine due to the boredom that you feel from the monotony, find activities that you enjoy such as hiking, mountain biking, or tennis.

Quit Smoking

Smoking is not only a dirty habit, but it is terrible for your health. Smoking significantly increases your risk of heart disease. It also wreaks havoc on the pulmonary system and cause several different types of cancer. If you do not smoke, don’t start. If you do smoke, quitting now will significantly reduce your risk of heart disease.

Hormone Therapy

Low testosterone levels have been linked to heart disease. Low testosterone is usually a warning sign that there is a problem with the cardiovascular system. Testosterone replacement therapy can help lessen the odds of a cardiac event. Not only does hormone therapy (under the supervision of a physician) help ward off heart disease, but there are other benefits like increased energy levels, increased muscle mass, and decreased abdominal fat which will all lead to better heart health.

Even if you do not currently have any cardiovascular problems, heart disease may still be a concern to you. Making a few lifestyle changes can greatly improve your heart health and ward off any future problems.