3 Steps You Can Take To Prevent Heart Disease

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3 Steps You Can Take To Prevent Heart Disease


It seems like almost everyone knows someone who has heart problems or has passed away from heart disease. According to the Centers for Disease Control and Prevention (CDC), the leading cause of death is heart disease with 596,577 number of deaths. This is a scary statistic, but you do not have to accept it as your fate. It is impossible to change your genetic makeup, but there are plenty of steps you can take to prevent heart disease. Make your new years health resolutions to reduce your risk of this fatal disease.

Change Your Diet To Be More Heart-Healthy

It’s no fun to change your diet, but it can be significantly life changing. Once you get started on your particular diet, you will develop a habit over time and the process will become much easier. According to a recent study, it takes about 66 days to develop a habit. Researchers have found that it will take anywhere from two months to eight months to build a new behavior in your life. If you commit the time and effort, this goal is very attainable.

The following are two examples of heart-healthy food plans:

Some key suggestions are to add more fruits and vegetables to your diet, eat several servings a week of salmon and mackerel, and keep an eye on how much alcohol you consume.

Quit Smoking

Smoking or using tobacco is one of the highest risk factors for developing heart disease. There is carbon monoxide in cigarette smoke that replaces some of the oxygen in your blood, which in turn increases your blood pressure and heart rate. Also, there are chemicals in tobacco that can damage your heart and blood vessels. It may be easier said than done to quit smoking, but when you do, your risk of heart disease decreases about to that of a nonsmoker in as little as five years. You will start feeling better and reaping rewards as soon as you quit. What better initiative is there to quit?

Exercise Almost Everyday

Daily exercise is crucial to reducing your risk of heart disease. Being physically active helps control your weight, which in turn helps you battle diabetes, high cholesterol, and high blood pressure. Strive to get at least 30 to 60 minutes of moderate exercise most days of the week. But, don’t get disappointed if you can’t commit that much time a day to exercise. The next best thing is three 10-minute sessions which you could squeeze in on your lunch break and in the evening. 

These everyday activities are great forms of activity as well:

  • Walking the dog
  • Using the stairs
  • Lawn work or gardening

For more tips on staying healthy or if you know someone who needs In-Home Care, please contact Complete Home Care Services of Tennessee today! 

2504 Cayer Lane, Bldg. 2 Suite D, Columbia, TN 38401

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