One easy way to lose weight is to cut back on portion sizes. Another recommendation is eliminating processed high-sodium foods like deli meats and sausage.
3. Get social.
Walk with a friend, join a fitness class, rediscover your favorite sport. It helps to work on your health as part of a community.
4. Just breathe.
If you’re under stress, it affects your hormones, potentially leading to high blood pressure, a risk factor for heart disease. Try to lower your stress by simplifying your schedule. Other stress relievers are exercise, deep breathing or calming activities like yoga and meditation.
5. Eat more leaves.
Add spinach, salad greens and other vegetables to your diet. A study in the Journal of the American Heart Association followed 4,946 adults for more than 30 years. People with a diet rich in plant-based foods who limited unhealthy animal products were least likely to develop heart disease. Foods to avoid include dairy products, fast food, fried foods, and sweets.
6. Don’t smoke.
Smoking doubles the risk of a heart attack. Even one or two cigarettes a day elevates the risk of stroke, heart attack and other cardiovascular conditions. Protect your heart by eliminating all tobacco products and avoiding exposure to secondhand smoke.
7. Drink moderately.
Excessive alcohol intake can lead to elevated blood pressure, heart failure and stroke. It is also linked to obesity and cancer.
The CDC recommends that adults limit alcohol to two drinks or less in a day for men or one drink or less for women. Those who are attempting to lose weight should be mindful that drinking will hinder their process. Alcohol slows down the metabolism.
Heart disease can be reversed
With a few lifestyle changes, anyone can improve their heart health. Many of the changes mentioned here work together to reverse heart disease. For example, exercise helps with weight loss and stress relief. Healthy eating reduces diabetes risk and helps lower blood pressure. Start today, even a small change can bring big benefits.