How to Reduce the Risk of Heart Disease: A Simple Guide

How to Reduce the Risk of Heart Disease: A Simple Guide

Coronary artery disease, the most common of all types of heart disease, affects 18.2 million adults in the US. So, it’s no wonder that cardiovascular disease (CVD) is the leading cause of death in the country.

There’s still some good news, though: most cases of heart disease are preventable.

To that end, we created this guide on how to reduce the risk of heart disease. Read on to discover the simple steps you can take now to maintain a healthy heart.

Mind Your Blood Pressure

In adults, normal blood pressure is higher than 90/60 mmHg (millimeters of mercury) but not more than 120/80 mmHg.

Therefore, low blood pressure (hypotension) is any reading below 90/60 mmHg. In some people, having slightly low blood pressure is still normal.

High blood pressure (hypertension), on the other hand, occurs at levels higher than 120/80 mmHg.

Either way, abnormal blood pressure levels can damage not only the heart but other organs, too. For example, chronic low BP can deprive your major organs of oxygen and nutrients.

Conversely, hypertension damages your heart’s arteries by reducing their elasticity. This then restricts the flow of oxygen- and nutrient-rich blood to your heart.

Fortunately, you can keep track of your BP using an at-home blood pressure monitor. You can buy one online or from your local pharmacy. And ekg technician can also be of great help in this regard. Besides this, if you are interested in joining medical field as an EKG technician then we would suggest you to apply for the certification first as EKG certification is required in order to get a job.

Avoid the Sweet Danger of Added Sugar

The term added sugar refers to the sugar food manufacturers add to their products. They do so to enhance the flavor of food and beverages while also extending the products’ shelf life.

The problem is that too much extra sugar can raise your risks for various types of heart disease. A study even found that it can increase one’s risk of death from cardiovascular diseases.

As such, limiting your intake of sugary drinks, dairy desserts, and candies is key to having a healthy heart.

Reduce Your Intake of Saturated and Trans Fats

Saturated and trans fats can increase your low-density lipoprotein (LDL) cholesterol levels. LDL cholesterol can, in turn, cause cholesterol to build up in and clog the arteries. That’s why it’s also known as the “bad” type of cholesterol.

The higher your LDL cholesterol levels, the greater your risk for heart disease.

So, to avoid common heart problems, avoid adding too much butter, palm oil, or coconut oil to your meals. It’s also a good idea to reduce your cheese and red meat intake, as these are also rich in saturated fat.

Put More Pep Into Your Step

Exercise is a key component of a healthy lifestyle, as it helps you keep or reach a healthy weight. A healthy weight, in turn, can protect you from the dangers of obesity, including heart disease. Moreover, regular exercise can result in healthier blood pressure and cholesterol levels.

Exercise can also help lower stress levels by promoting the release of endorphins. Endorphins are natural chemicals produced by the brain that can help you feel good. They act like painkillers, too, except that they’re all-natural.

Now, keep in mind that chronic stress can lead to high blood pressure. Pair this up with an unhealthy diet and weight, and your risk of heart disease can skyrocket.

So, better don your running shoes and get your endorphins pumped up.

Follow This Guide on How to Reduce the Risk of Heart Disease

Don’t wait for the signs of heart disease to crop up, especially not if you’re already at risk of CVD. Instead, follow the tips in this guide on how to reduce the risk of heart disease as early as today. This way, you can start living healthier and enjoying your life to the fullest.

Ready for even more educational guides on health, fitness, and lifestyle? Then feel free to have a look at our extensive collection of informative blog posts!

Marisa Lascala

Marisa Lascala is a admin of She is a blogger, writer, managing director, and SEO executive. She loves to express her ideas and thoughts through her writings. She loves to get engaged with the readers who are seeking informative content on various niches over the internet.