Heart disease is the leading cause of death in the US — regardless of age, gender, or demographic.
Cardiovascular disease claims a life every 34 seconds.
That’s 2,500+ parents, children, and siblings losing their lives every single day.
I’m not saying this to scare you. You’ve already been lectured up and down about exercising more and eating right.
Instead, I want you to look at the state of your health right now.
Because frankly, cardiovascular disease doesn’t provide the luxury of time.
Particularly if you know that you’re not in the best health.
But I want you to know that there is a light at the end of this tunnel. You’re not too far gone. There is hope. Heart disease isn’t inevitable, even at your current state of health.
And even the smallest changes can yield dramatic results.
Preventing heart disease with 5 lifestyle changes
While there are many genetic, environmental, and unobservable factors that contribute to heart disease, there are also many elements that are within our control.
In fact, many cardiovascular illnesses can be negated by a few lifestyle modifications.
Let’s start with the basics:
1. Lower blood pressure
Reducing your blood pressure will have an enormous impact on your overall health. The optimal level is below 120/80 mmHg.
Of course, ambiguous statements like ‘lower your blood pressure’ are one of the reasons that many people aren’t taking control of their health – the instruction offers no insight on how to lower blood pressure.
The good news is that it’s possible to lower your blood pressure without medication.
I recommend leaning on lifestyle changes to complete the bulk of the work. Exercise more, eat better, and manage stress effectively.
Remember: hypertension isn’t always a permanent fixture of health. However, it will take time to see results and bring your metrics within an optimal range.
2. Stop smoking
If you want to ensure a healthy future free of heart disease, you need to start with the basics — dropping your smoking habit. This is probably the fastest way to manage hypertension, too.
Studies show that smokers have an increased risk for serious cardiovascular illnesses, including:
- Coronary heart disease
- Chronic hypertension
- Tightening of the arteries
- Obstructive pulmonary disease
- Increased risk of stroke
The catastrophic effects of these illnesses speak for themselves.
No matter how ‘relaxing’ it may feel at the time, smoking simply isn’t worth the risk. If you’ve tried to quit in the past and found yourself struggling to stay on track, connect with a coach or support group in your area.
3. Increase exercise
If you’re serious about protecting your heart, you need to get serious about regular exercise. The effort is worth the outcome — just 30 minutes of intentional movement can dramatically improve your metabolic health markers.
And good news: exercise compounds throughout the day, so you don’t need to set aside an hour for weightlifting or spend a full 60 minutes in the gym to see results.
Instead, you could:
- Perform 10 minutes of HIIT
- Take a brisk walk after lunch
- Go on a short weekend hike
Find movement you love, then stick to a regimen. Who knows, you may even come to love it.
4. Have a heart healthy diet
Heart healthy diets come from whole, real foods that come from the ground or live on the ground i.e. animal products, fruit, vegetables, nuts. Not Oreos and Dorito’s.
But what is a heart healthy diet really? It’s not our incredibly flawed food pyramid, that’s for sure.
Research suggests:
- Animal protein
- Leafy greens
- Starchy vegetables
- Plenty of water
I follow a simple rule of thumb: if I can’t name where it came from or what the ingredients are, I shouldn’t be eating it.
5. Reduce alcohol consumption
There’s an exceptional amount of research on either side of the drinking debate. But if you want my honest opinion after decades as a heart surgeon, increased alcohol consumption will not do you any favors.
Increased intake of alcohol is associated with:
This doesn’t mean you should clear your cabinets of every beer and vintage, but you should be mindful of how much is consumed. Light to moderate drinkers have the lowest correlation to heart disease, while heavy drinkers sit at the highest risk bracket.
Preventing heart disease with metabolic health
Improving heart health is relatively straightforward. However, it can feel challenging to make lasting improvements without the support of an expert.
If you’re looking for a single source of truth to encourage your progress, I highly recommend metabolic health coaching. This is a great way to improve cardiovascular health and track metabolic progress, which is an excellent partnership as you identify new avenues of health.
I would be happy to provide some guidance during our 15-minute complimentary call. But if you’re not ready to get coaching for cardiovascular health, you may want to read up on the seven principles of metabolic health in my book, Stay Off My Operating Table®.