How to Reduce Your Risk of Heart Disease in 4 Key Ways


by Nadia Bashir February 25, 2019

In both the US and Canada, heart disease is a leading cause of death. Heart disease can be caused by genetic and hereditary factors. But lifestyle and behavioural choices also play a key role in contributing to this disease. As a result, you can reduce your risk of heart disease by knowing how your lifestyle affects your health and taking steps to lead a more heart-healthy life.

How do you change your lifestyle to protect your heart and reduce your risk of heart disease? Give these 4 strategies a try:

1. Keep moving during the day

Engaging in regular exercise can benefit your heart and reduce your risk of heart disease in 2 ways: it helps you manage your weight and stay in shape. But there’s something else you can do to improve your cardiovascular health: keep moving during the day.

Research shows that people are more likely to have a heart-related episode when they sit for long periods of time during the day. You can stay active during the day by taking walking breaks, parking your car farther from your destination, and using a standing desk.

2. Manage your meal portions

Excess weight can place a strain on your heart and cardiovascular system. This is why maintaining a healthy weight is important for minimizing your risk of heart disease.

Although there are many ways to manage your weight, one of the easiest ways is to control your portion sizes. How do you do this? Use smaller plates and bowls while eating, avoid going for seconds, and don’t eat until you feel stuffed. We also recommend loading up on fruits and veggies and limiting your intake of high-calorie and processed foods.

3. Meditate

Meditation is another great way to reduce your risk of heart disease. After all, when scientists studied the link between meditation and heart disease, they found that people who meditated were less likely to have a heart attack or stroke.

Experts believe that meditation can limit your risk of heart disease by reducing your anxiety, stress, heart rate, and blood pressure.

4. Add cinnamon to your diet

You can also reduce your risk of heart disease by adding Ceylon cinnamon to your diet. Unlike the type of cinnamon that you buy from a grocery store, Ceylon cinnamon is native to Sri Lanka and higher in quality.

Scientists have found evidence that Ceylon cinnamon can lower your risk of cardiovascular disease in many ways. It can lower high blood pressure, reduce LDL (“bad”) cholesterol, and decrease high triglyceride levels.

Small changes can reduce your risk of heart disease

Regardless of your medical history, age, and weight, it’s possible to take steps to reduce your risk of heart disease. In particular, keep moving during the day, limit your portion sizes, meditate, and try Ceylon cinnamon. These small changes add up to help you improve the health of your heart.

 

Are you ready to give your heart a health boost?



Nadia Bashir
Nadia Bashir

Author

Nadia is the Founder of Inpression Editing. She holds a PhD from the University of Toronto and has expertise in research, health care, and psychology. She has been interviewed by well-known organizations, including the David Suzuki Foundation and the National Post. She makes a mean gluten-free cinnamon—pecan bread and loves a good mint lemonade.



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