How to Prevent Heart Disease: Science-Backed Ways to Lower Your Risk Naturally
Protecting your ticker is easier than you may think
Giving your heart a little TLC not only reduces your risk of heart attack or stroke, it can also keep you healthy for years to come. In fact, a report in the Journal of the American Heart Association reveals that steering clear of heart disease can increase your lifespan by up to 17 years. Plus learning how to prevent heart disease has other perks. In a Spanish study, people with healthy hearts were significantly less likely to suffer from mobility problems, memory deficits and vision impairments during their golden years. To lower your heart disease risk, give these science-backed remedies a try.
How to prevent heart disease: 6 easy tips
According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death for women. And coronary artery disease (the most common type of heart disease) affects one in 20 people.
Not only is it important to work with your doctor on how to prevent heart disease—especially if you have risk factors like a family history, high blood pressure or high cholesterol—it’s also key to practice healthy lifestyle habits like the ones below.
Woman's World Answers
Savor a slice of pizza
It may sounds too good to be true, researchers reporting in The Journal of Nutrition determined that enjoying two slices of pizza each week can substantially lower your risk of developing heart disease over the next seven years. Experts note the tomato sauce in pizza is jam-packed with lycopene, a compound that lowers “bad” LDL cholesterol and tames heart-damaging inflammation.
Not a fan of pizza? Lycopene is released from tomatoes when heated, so other cooked tomato products like soup or sauce are also stellar sources of this heart-healthy food.
Snack on pecans
Craving a snack? Make it pecans and you’ll help prevent heart disease with every delicious bite. A University of Georgia study found that eating 2.5 oz. of pecans (about two small handfuls) daily lowers LDL cholesterol enough to reduce heart disease risk by 30 percent. Healthy fats and fiber prevent cholesterol increases that can hamper heart health.
Not a fan of pecans? No problem. Research in the journal Nutrition Reviews suggests that almonds can also lower LDL cholesterol levels, making them part of a heart-healthy diet. Enjoy them plain, or try them in a snack such as Daily Harvest’s Nutty Banana Bread Bites.
Take the stairs
It’s no secret that regular physical activity cuts heart disease risk, but uncooperative weather can make working out challenging. The easy alternative is to head upstairs to use the bathroom, change into slippers or put away laundry. A study published in the journal Atherosclerosis found that folks who climbed more than 50 steps daily (just over five flights) substantially reduced their heart disease risk.
The repetitive bursts of activity provided by taking stairs regularly strengthen the heart muscle while keeping high cholesterol, blood pressure and blood sugar in check. Bonus: Squeezing more movement into your daily life also helps maintain a healthy weight, which can help prevent heart disease, too.
Make time for a hobby
Trying out a new recipe or a hobby like knitting or propagating houseplants can help reduce heart disease. In a Japanese investigation, people who reported having at least one hobby were significantly less likely to suffer from heart disease than their counterparts who didn’t have any hobbies. Experts explain that the enjoyable leisure time provided by hobbies lowers the stress that can trigger heart-harming upticks in blood pressure and inflammation.
Relax with a bath
A soothing soak at the end of the day is a relaxing way to help prevent heart disease. Raising your core temperature mimics the heart-healthy benefits of exercise, which increases your circulation and heart rate. And according to research in the journal Heart, folks who made it a daily habit had a 28 percent lower risk of heart disease. For even better results, turn up the heat. Those who took hot baths instead of warm ones were 35 percent less likely to develop cardiovascular disease.
Sip champagne
Toasting with a glass of champagne now and then can cut your odds of suffering from heart disease. Investigators reporting in the British Journal of Nutrition found that drinking champagne improved blood vessels’ ability to expand and relax for up to eight hours afterward.
That’s important because the improved blood flow eases strain on the heart. Credit goes to the polyphenol compounds found in champagne. Note: Overdoing alcohol can increase heart disease risk, so study authors advise sticking to no more than a glass of the bubbly beverage per day.
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