Don’t Be a Statistic: 5 Ways to Prevent Heart Disease

Heart disease statistics are scary. It’s the leading cause of death in the United States. In 2023, more than 919,000 people died of heart disease, which is 1 out of every 3 deaths. Another way to say it: Someone dies every 34 seconds due to heart disease. 

The good news? Most cases of heart disease are largely preventable through a few small, consistent lifestyle changes. 

Our team at Apex Medical Professionals in Fair Lawn, New Jersey, doesn’t want you to become a heart disease statistic. Here are 5 ways to prevent heart disease.

1. Eat a heart-healthy diet

One of the fastest and most effective things you can do to prevent heart disease: Eat healthy. Focus on lean proteins, whole grains, fruits, vegetables, and healthy fats (avocados, olive oil). Avoid trans and saturated fats, processed foods, sodium, and sugar.

If this sounds overwhelming, start small. Swap fried foods for grilled, for example. Here are more guidelines to help.

2. Move your body daily

Getting regular exercise strengthens your heart muscles, improves your circulation, and helps lower your blood pressure and cholesterol, all of which are good for your heart health.

You should aim for at least 150 minutes of moderate-intensity aerobic exercise every week (think brisk walking, cycling, swimming, etc.). Again, you can start small — take the stairs instead of the elevator, or take a short walk after dinner.

3. Stay at a healthy weight

Carrying extra weight puts unnecessary strain on your heart and your entire cardiovascular system, damaging them and elevating your blood pressure and cholesterol and increasing your risk of a heart attack. Following the first 2 tips will naturally help with this, but you must stay consistent to keep the weight off.

Losing even a few pounds will increase your heart health and lower your risk of heart disease.

4. Stop smoking

If you’re a smoker, this is the single most important thing you can do to prevent heart disease. The toxic chemicals in tobacco — and vapes — damage your blood vessels, raise your blood pressure, promote plaque buildup in your arteries, and increase your risk of heart attack and stroke. Here are a few resources to help you build a plan to quit. (And, consider limiting your  alcohol intake.)

5. Manage stress

Chronic stress increases your cortisol and adrenaline levels, which can raise your cholesterol and blood pressure, which negatively impacts your heart health. To prevent this, find healthy ways to manage your stress — exercise, mindfulness and meditation, hobbies, and getting 7 to 9 hours of quality sleep every night.

If you would like more personalized guidance on staying healthy to fight heart disease, our team at Apex Medical Professionals is here to help. To schedule an appointment, office or use our online scheduler to book your own convenient time.