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7 Ways to Prevent the Risk of Heart Disease
Heart disease is the leading cause of death in almost every country in the world. In the United States, it’s responsible for nearly one in every 5 deaths. While these statistics sound alarming, they don’t tell the full story.
Many heart disease risks are preventable with the right lifestyle choices and proactive changes to how we fuel our bodies and spend our time. We’re just not always given the opportunity to embrace preventative measures for better heart health before heart disease becomes an issue.
It’s never too early to start taking care of your heart and learning about heart-healthy habits that could help you live longer, live better, and prevent adverse heart outcomes.
1. Make Specific Dietary Changes
A heart-healthy lifestyle starts with what you eat. Prioritize nutrient-dense, minimally processed healthy foods rich in antioxidants that work to prevent bad cardiovascular outcomes.
The Mediterranean diet is a popular option because it focuses on fish high in omega-3 fatty acids, healthy fats from olive oil and avocados, whole grains, and legumes. The seafood component in the diet mirrors the traditional Japanese diet, an approach to food well-researched for better heart health and longevity in Japanese populations. (1)
Traditional Japanese diets are rich in fish, vegetables, and fermented foods (e.g. miso, natto, pickled vegetables). All of these foods reduce inflammation, which is a major culprit in incidence rates of heart attack and stroke down the line. They are also known for their anti-clotting effects and improving cholesterol metabolism.
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Can’t get your hands on natto? Toku Flow is a daily supplement that combines nattokinase, an enzyme derived from natto, with vitamin K2 and beta-glucan for a natural approach to support heart health and healthy living.As you ponder the right heart-healthy diet for you, worry less about your consumption of saturated fats and dietary cholesterol and more about where your food is coming from.
A quick note here: You can eat eggs and dairy products! Dietary cholesterol and the type of fat found in these foods won’t move the needle on blood cholesterol numbers. (2,3,4)
Opt for natural foods over processed foods full of trans fats or marketed as low-fat but high in added sugars and sodium. Be more mindful when you eat for better portion control and a sense of gratitude over the plate in front of you.
These are both integral to Japanese culture, which may contribute to a lower prevalence of obesity and coronary heart disease in that country. (5)
2. Exercise Regularly
Regular physical activity is important for overall wellness, so it makes sense that it’s essential for a strong, healthy heart. Start slowly to avoid burnout and instead build healthy habits, as consistency is the most crucial factor here.
That said, aerobic activities like brisk walking, jogging, swimming, or cycling are great for cardiovascular fitness, strengthening the heart muscle, and enhancing circulation. (6) If you like goal-setting, aim for 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week.
Research shows strength training workouts just 2 days per week come with bonus benefits like improving metabolic rates and balancing blood pressure. (7) This can include flexibility and balance exercises like yoga or incorporating resistance bands or weights into your routine.
Again, the important part is consistency. In Japan, the ideal model for heart health is based on the idea that physical activity is less about making time for the gym and more about incorporating movement into daily life. Walking, jogging, and cycling are the most common physical activities among the Japanese. (8)
Read Next: Signs You May Be Experiencing Poor Circulation
3. Maintain a Healthy Weight
While weight is a factor in cardiovascular health, focusing solely on body mass index (BMI) or the numbers on the scale can be misguided. A more impactful approach is prioritizing physical activity and a heart-healthy diet that support a healthy weight.
For those who are struggling with obesity, your risk begins to rise due to the association between excess weight gain and conditions like high blood pressure and diabetes. (9) Both increase your risk of developing heart disease down the line.
It’s important to note that being thin doesn’t mean you’re heart-healthy. Being significantly underweight can put you at risk for heart attack and stroke. (10) It’s also possible to have a normal BMI but a higher amount of body fat, which is a signal that your metabolic health isn’t where it should be. (11)
4. Get Enough Sleep
Inadequate sleep can have a cumulative effect on your heart. Insufficient sleep (that’s fewer than 7 hours per night) can disrupt processes like blood pressure regulation and glucose metabolism, leading to hypertension and inflammation.
According to the American Heart Association, sleep disorders like insomnia and sleep apnea can elevate major risk factors for heart disease because of their effects on inflammation in the body. (12) Poor sleep can also put you at risk for mental health conditions that keep you in that cycle of chronic inflammation.
Prioritize a consistent sleep schedule, practice good sleep hygiene, and call in for reinforcements from your health care team if you think a sleep disorder may be at play.
5. Reduce Your Stress Levels
Even short bouts of stress can lead to unhealthy behaviors like abandoning your healthy eating plan, smoking, or inactivity, all bad news for your heart.
Find healthy ways to decompress that you enjoy. That can look like breathwork and meditation, time spent with hobbies or loved ones, gratitude journaling, or talking to a counselor if mental health concerns are present.
We love the idea of Shinrin-yoku, the Japanese practice of forest bathing. This is essentially spending time in nature to engage your senses and disconnect from your devices and daily stressors. Studies show it has a positive effect on cortisol. (13)
You don’t need a forest to make this one happen, either. Try taking a walk when you feel your anxiety creeping up.
6. Control Blood Glucose and Blood Pressure
High blood glucose and blood pressure put you at an increased risk of heart disease due to the effects of both on endothelial damage. Elevated blood sugar promotes inflammation and plaque buildup. (14) Hypertension forces your heart to work harder.
To control both, refer back to all of the heart-healthy habits we’ve already mentioned. A healthy diet, regular exercise, and stress management are all beneficial for improved insulin sensitivity and lower blood pressure.
If you’re already diagnosed with diabetes, it’s important to talk with your healthcare provider about monitoring blood sugar levels closely. A diabetes diagnosis does put you at a higher risk of developing heart disease down the line. (15)
7. Make a Few Other Lifestyle Changes
There are a few additional habits that can directly affect your heart health apart from what we’ve already mentioned. Here are a few more to consider:
Quit smoking. Cigarette smoke contributes to every phase of atherosclerosis. Smoking cessation is one of the most well-researched lifestyle choices to support better cardiovascular outcomes. (16) Do your best to avoid secondhand smoke, too.
Limit alcohol. Excess drinking can increase your blood pressure and cause irregular heart rhythms. Any positive heart benefits from resveratrol in red wine are overblown, by the way. (17) You can get the same benefit from a handful of grapes.
Try green tea. Green tea is rich in anti-inflammatory catechins for better blood vessel health and more balanced cholesterol. Studies show regular green tea drinkers have lower rates of heart attacks than those who don’t. (18)
Review your medications. Some drugs, like over-the-counter decongestants, are known to increase blood pressure. If you’re already on heart meds, work with your doctor to reduce any potential side effects and interactions.
Consider supplements. Fish oil, magnesium, coenzyme Q10 (CoQ10), and probiotics are all linked to different aspects of cardiovascular health. (19) Our Toku Flow is a powdered combo of ingredients focused on both heart health and longevity.
As always, consult with your doctor before starting a supplement regimen, especially if you’re already on medications.
If you’re not already on heart drugs but have been given advice to start, inquire about whether natural approaches are an option. There are statin alternatives out there with fewer side effects than pharmaceuticals.
Read Next: LDL Particle Size: What It Is and Why It Matters
A Word About Cholesterol
Cholesterol is often emphasized in managing heart disease risk as it’s easy to see on a lipid panel and controlled with pharmaceuticals. In truth, it may cause us (and our doctors!) to ignore factors like inflammation and blood vessel health that are much more indicative of your risk.
High cholesterol levels can become an issue when LDL cholesterol becomes oxidized due to oxidative stress and chronic inflammation. This damages your endothelium, the layer of cells that line your blood vessels, restricting healthy blood flow and accelerating plaque buildup.
The bad guy here still isn’t cholesterol, though. It’s all of the factors that contribute to oxidative stress and inflammation, like smoking, high blood pressure, and chronic stress.
The best approach is a holistic one that addresses the underlying causes of cardiovascular issues for broader, more effective risk reduction. It’s a preventative approach over a reactionary one. Once you incorporate tools to address the root causes of heart disease, balanced cholesterol and triglycerides generally follow.
Want to learn a better predictor of heart disease? Check out our article Apolipoprotein B: A Key Heart Health Marker You Shouldn’t Ignore.
The Bottom Line
The greatest protection against heart disease is a holistic approach.
If you don’t consider current health markers like inflammation and blood vessel health alongside lifestyle factors like diet and stress management, drugs won’t do much for long-lasting health.
The best approach to avoid developing heart disease is to adopt preventative measures you can start today. Regular medical check-ups are certainly essential, especially if you have a family history of heart disease, but our health systems tend to take a reactive approach to health.
You can empower yourself to reduce your risk and improve your cardiovascular health with natural tools that come with fewer side effects and a better chance at sustainable wellness.
Read Next:
8 Ways to Improve Circulation
Potential Degradative Effects of Natto on COVID Spike Protein
FAQs
What is heart disease?
Heart disease describes a range of conditions affecting the heart and blood vessels. It includes coronary artery disease, arrhythmias, valve disorders, and congenital heart defects.
Unless you have a condition from birth, you may not be diagnosed with heart disease until you have a heart attack or stroke, which underscores the importance of preventative care.
What are the common symptoms of cardiovascular diseases?
Common symptoms of cardiovascular diseases may include chest pain or discomfort (angina), shortness of breath, dizziness, and pain or numbness in the legs or arms. Other signs include arrhythmias and pain radiating to the neck, jaw, or arms, especially in times of stress.
What are the heart disease risk factors that I cannot change?
Heart disease risk factors that are beyond your control include age, sex (men generally face higher risk earlier, but the risk for women increases after menopause), and family history. There may also be personal circumstances or genetic predispositions at play that you can’t change.
What is a heart attack?
A heart attack, or myocardial infarction, is when blood flow to the heart is blocked. It’s usually caused by a blood clot in a narrowed artery. This deprives your heart muscle of oxygen, causing damage.
Sources
Dairy Fats and Cardiovascular Disease: Do We Really Need to Be Concerned?
Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease
Aerobic vs anaerobic exercise training effects on the cardiovascular system
Incidence of cardiovascular disease and mortality in underweight individuals
Lean, but not healthy: the 'metabolically obese, normal-weight' phenotype
Cigarette Smoking and Atherosclerotic Cardiovascular Disease
Green tea consumption and risk of cardiovascular and ischemic related diseases: A meta-analysis
