08 Best Ways to Prevent Heart Diseases

Heart diseases are defined as a group of diseases that affect the heart or blood vessels. Heart diseases are the leading cause of death in the United States Of America. It is also the root cause of many severe disabilities. Though most of the risk factors of heart diseases are within the control of an individual, a few may prove challenging to manage.

What are the 6 Risk Factors for Heart Disease?

Some of the main risk factors of heart diseases that one should look out for are as follows:-

Age: The risk of heart disease increases with age. Men aging 45 and more and women of age 55 and more are at an increased risk of getting the disease.

Sex: Men are at higher risk of getting heart diseases than women. It happens because of estrogen hormones in women that ensure protection against the disease.

Smoking: Smoking leads to tightening and shrinking of the blood vessels. Due to this, the blood flow to the heart decreases, resulting in an increased risk of heart diseases.

Obesity: Obesity can make it difficult for the body to circulate enough oxygen and nutrients as required by the body. This leads to increased blood pressure, increasing the risk of heart diseases.

Race: Certain races, like African Americans, are more likely to get the disease than whites. Hispanic Americans, on the other hand, remain at the lowest risk.

Family History: If your close family members has heart disease, you can also have it. The best you can do is consider the preventive measures provided in this article and lower your risk. 

Also read: Treating Heart Disease With Right Medicine

How Does a Person Prevent Heart Disease?

It is estimated that most heart disease cases are preventable. Therefore, there are plenty of things that you can do to decrease the risk of various heart diseases. Some of the significant ones are listed below:

1. Do not smoke or drink alcohol:

Cigarette cessation is one of the best things you can do to protect your heart health. However, taking secondhand smoke can also be equally dangerous. If you live with someone who smokes, encourage quitting as it can ruin the health of both of you.

The smoke of cigarettes decreases the amount of oxygen in the blood. The heart has to put more effort in order to pump blood to the brain and other body parts. As a result, blood pressure and heart rate increase. You will start to experience the benefits of quitting from the very next day. Within a year, the risk of heart disease will decrease by half compared to a smoker. 

2. Exercise Regularly:

Inactive people are at the highest risk of getting and dying from heart disease. If you don’t have a habit of exercising regularly, consult your doctor. He will create an exercise program on your behalf, catered to your health requirements.

If your body doesn’t allow for intense workouts, don’t quit. The minimum you can do is:

  • Walk for at least 10 minutes a day.
  • Take the stairs rather than a lift.
  • Involve yourself in activities like housekeeping, gardening, etc.
  • Take your dog for a walk.

3. Eat Healthily:

The diet we take directly affects our health. Having a healthy diet will keep your cholesterol and blood pressure under control. The risk of type 2 diabetes also decreases. A healthy diet can protect against chronic non-communicable diseases like diabetes, high blood pressure, and cardiovascular diseases.

What To Eat?

  • Fresh fruits and vegetables
  • Whole grains
  • Healthy fats
  • Low-fat dairy products
  • Beans 
  • Legumes
  • Fish
  • Nuts
  • Fiber-rich whole grains

What To Avoid?

  • Saturated Fats
  • Trans Fats
  • Sugar
  • Salt
  • Processed carbohydrates

4. Maintain healthy weight:

Being overweight can lead to various health disorders, including multiple heart diseases, high cholesterol, high blood pressure, type2 diabetes, etc. Therefore, it is essential to maintain the weight within the nominal range to live a healthy and fit lifestyle.

Keep a check on your Body Mass Index or BMI. The calculation of BMI needs the height and weight of a person. It is a screening tool used for the evaluation of overweight and obesity. 

          < 18.5 : Underweight

          18.5 – 24.9: Healthy Weight

          25.0 – 29.9: Overweight

          30.0 & Above : Obese

5. Keep A Check On Your Blood Pressure:

High blood pressure can elevate your risk of heart disease. In the United States Of America, it is estimated that nearly 50 million people are suffering from the problem of high blood pressure.

To reduce the risk, have a healthy diet, do some physical exercise daily, and avoid salty foods. These slight changes are enough to keep blood pressure under control. Some people also take medication to treat the condition.

After attaining 18 years of age, get your blood pressure measured at least once or twice a year. After 40, get it measured twice a year as the chances of heart disease are more beyond this age. 

6. Control Diabetes:

If you have diabetes, you are more likely to get heart disease. Over a while, high blood sugar levels can damage the blood vessels and nerves of the heart. Some people don’t realize they have diabetes until it leads to a more severe disease. It is important to get frequent checkups done to detect any underlying health conditions.

7. Get Enough Sleep:

An average adult requires sleeping for at least seven hours a day. Lack of sleep can induce several health disorders, including obesity, heart attack, high blood pressure, depression, etc. Making the bedroom quiet and dark can help you fall asleep fast. You can also set a sleep schedule to ensure adequate sleep.

If you snore loudly or experience shortness of breath while sleeping, chances are high for obstructive sleep apnea. Get the issue treated quickly, or it can increase your chances of heart disease. 

8. Manage Stress And Anger:

Everyone gets angry and stressed out at some point. But if this is often happening, this is a problem. Some people handle stress by smoking, drinking, or overeating, which can deteriorate their health. Alternatively, you can meditate or exercise to help improve your mental and physical health.

9. Recognize The Warning Signs:

The symptoms of heart disease can vary among men and women. It is imperative to seek the necessary medical treatment when symptoms occur. Early detection can help relieve the symptoms through proper medication and prevent further complications. Some of the most relied medicines for hypertension, angina, or heart failure includes Enapril 5 Mg, Amlip 5 Mg, Amlopres 10Mg etc.

Can Heart Disease Be Cured?

We may not be able to cure heart disease, but we can make it better. The majority of heart diseases are now fairly curable. In addition, there is evidence that suggests that by decreasing cholesterol to very low levels and lowering blood pressure to normal levels can help to partially repair plaque buildup in the coronary arteries. 

It is essential to address the underlying cause of your failing heart to mitigate the symptoms of heart disease. Regular low-intensity aerobic exercise to strengthen the heart is one treatment strategy. In addition, eating a good diet for your heart can help reduce the risk of heart diseases.


If one wants to prevent heart disease, then solely relying on medical treatment options won’t be helpful. Suppose one wants to lower the risk of chronic diseases. In that case, living a lifestyle that consists of healthy eating and physical fitness can help manage such heart conditions in the long run.




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Janet Fudge

Janet Fudge writes on general health topics for CheapMedicineShop.com. She holds a post-graduate diploma in Public Health with a major in epidemiology. During the outbreak of COVID-19, Janet actively volunteered in vaccination drives throughout the state of Iowa. She lives in Iowa with her husband and two children.