What Are Some Ways to Prevent Heart Disease? - 5 Tips

Heart disease is a national killer. It is the leading cause of death for both men and women in the United States. In 2002, almost 700,000 people died of heart disease in the U.S., which was 29% of all deaths in that year. The principal type of heart disease is coronary artery disease, which accounts for about 71% of all heart disease-related deaths each year.

Which such disturbing statistics in mind, many people ask themselves, "What are some ways to prevent heart disease?" Many people do not start asking themselves this question until they start exhibiting common symptoms of heart disease, including (for example) shortness of breath, heart palpitations, faster-than-normal heartbeat (tachyarrhythmia), weakness or dizziness, and nausea.

However, it is wise to ask yourself, "What are some ways to prevent heart disease?" even if you are not showing symptoms. Many diseases of the body that precipitate major heart disease show no signs or symptoms of being present. For example, the presence in the body of diseases such as peripheral artery disease (PAD) and arterial stiffness may or may not be associated with physical pain.

According to the Mayo Clinic, there are 5 tips on ways to prevent heart disease:

1. Avoid smoking:

If you are a smoker, you have heard the message to quit smoking a thousand times in a thousand different ways. Maybe it is time to start listening to the message. The pain, loss of life, and financial burden caused by a heart attack or other major heart-related medical episode are very great for almost everyone who experiences them. By quitting smoking, you will be greatly reducing your chances of contracting heart disease.

2. Stay physically active:

The effects of getting regular exercise have been shown to benefit almost every aspect of our lives, including our mental, physical and emotional health. And, regular exercise has been shown to greatly reduce the chances of contracting heart disease. In addition to being great for you, regular exercise also feels great.

3. Eat a heart-healthy diet:

All of the complex functions within our bodies rely upon the energy that we provide via the food we eat. It just stands to reason that eating unhealthy foods, such as saturated fats and sugars, will poison our bodies over time. Make sure that your diet includes a heart-healthy menu of fruits, vegetables, whole grains, and low-fat dairy products. Legumes, low-fat protein sources, fish can also contribute to heart health and reduce the risk of disease.

4. Maintain a healthy weight:

When adults gain weight, the pounds tend to pack on our bodies in the form of fat. This excess weight can lead to a number of dangerous conditions, including high blood pressure, diabetes, and high cholesterol. Check your weight by making sure that your Body Mass Index (BMI) is below 25. Even a 10% reduction in your weight can have important and lasting positive effects on your health.

5. Get regular screenings:

Adults should have their blood pressure checked at least once every two years, and they should have their blood cholesterol levels checked at least once every 5 years. Fortunately, advances in preventive screening methods now allow for you to receive completely painless, non-invasive heart screenings at very low cost. ABI and ASI screenings are pain-free, highly-effective and may determine whether you have risk of heart disease your physician is unaware of. I recommend having an ultrasonic body scan at least once per year. Make sure that your scanning provider employs the latest in scanning equipment and that all results are reviewed by board-certified MDs.

Following some of these steps involves daily practice, while others require less-frequent but still very regular, disciplined action. If you follow all of these guidelines, you stand to significantly reduce your risk of experiencing the pain, financial expense, and potential loss of life associated with heart disease.