How to reduce your chance of cardiovascular disease

World Heart Day is celebrated annually at the end of September to raise awareness about cardiovascular disease. Sadly, cardiovascular disease is the leading cause of death worldwide. According to the World Heart Federation, one in three people will die from heart disease.

What is cardiovascular disease?

Cardiovascular disease is any condition that affects the heart. While the list of different types of cardiovascular disease is long, the most common types include coronary heart disease, heart attack and stroke.

How do you lower your risk?

Often, before someone experiences cardiovascular disease, there will be warning signs. High blood pressure, being overweight, high cholesterol and diabetes all put you at greater risk. Fortunately, there are simple steps that can help to reduce your risk of cardiovascular disease.

• Maintain a healthy body weight. Carrying excess weight puts extra strain on your body and makes your heart work harder. It is also linked to higher blood pressure and worsens cholesterol levels. Your doctor can help you identify a healthy weight for your body.
• Eat a healthy and balanced diet. Prioritizing fruits, vegetables and lean proteins, while doing your best to avoid highly processed foods, can have a positive impact on your health.
• Exercise regularly. When you work out, it helps to strengthen your heart, allowing it to pump blood more efficiently with less effort. The American Heart Association recommends adults aim for 30 minutes a day, five times a week.
• Avoid tobacco and alcohol. Tobacco and alcohol both pose risks to your health. According to the U.S. Centers for Disease Control and Prevention, smoking increases your chance of having a stroke or coronary heart disease by two to four times. Research has shown people can reduce their risk of coronary heart disease by 50% within one year of quitting smoking. Over time, if they continue not to smoke, their risk levels will even return to a normal level.
• Take medications as prescribed. If your doctor is giving you medication, there is a reason for it. Follow their instructions to give yourself the best health outcomes possible.
• Manage stress. Stress can cause arteries to tighten, which can increase your risk of cardiovascular disease – especially in women. Life is stressful, so it is important to find what helps you manage your stress levels. For some people it is deep breathing, journaling, spending time in nature or prioritizing time with loved ones.

There is no better time than now to start making small changes to prioritize your health. You don’t have to tackle everything at once. Pick one category from the list and start there. And if you have any risk factors, now might be a good time to schedule an appointment with your doctor to discuss your cardiovascular health.