Reverse Heart Disease

Heart disease remains the number one cause of death in the U.S. Although this is an unsettling statistic, it’s not all bad news— there are many lifestyle changes that you can make to reduce your risk of developing heart disease. Here are some ways to reverse heart disease and live a healthy, happy life.

Maintain a Healthy Weight

Obesity is a significant risk factor for developing heart disease. The first thing you can do to reduce your risk is to reach a healthy weight through diet and exercise. You don’t need to do any drastic or restrictive diet— reduce your portion sizes by a small amount, fill up your plate with more veggies and fewer carbs, and reduce your late-night snacking. Make small changes that work for you in the long run.

Cut Down on Processed Foods

Not only do processed foods contribute to weight gain, but they are also full of nasty additives that aren’t good for our health. They are usually high in calories and low in nutrients. Processed foods are high in sodium, which contributes to increased blood pressure. They are also commonly very high in saturated fats, which contribute to plaque build-up in the arteries over time.

Move Your Body

Whether you’re trying to lose weight or not, exercise is one of the best preventative measures against heart disease. Cardio is especially important to incorporate into your routine as it strengthens the heart muscle, reduces blood pressure, and facilitates weight loss. It’s in the name itself— cardio means “heart.” You don’t need to become a marathon runner overnight— any movement is beneficial. Find something you enjoy, whether it be swimming, dancing, running, walking, or biking.

Quit Smoking

We know it’s not easy, but if you smoke, try to quit for the sake of your heart health. Smoking causes inflammation in the arteries and contributes to plaque build-up, which is a recipe for a heart attack. There are plenty of resources out there that can help you quit, and remember, it’s never too late to try.