Coronary artery disease (CAD) is a condition where the arteries that supply blood to your heart muscle become hardened and narrowed.
This is due to the build-up of cholesterol and other material, called plaque, on their inner walls.
Over time, this can slow or block the blood flow to your heart, leading to chest pain, a heart attack, or even death. Understanding how to lower your risk for CAD can help you keep your heart healthy.
Regular Exercise: The Heart’s Best Friend
One of the simplest and most effective ways to lower your risk for CAD is by doing regular exercise.
The American Heart Association (AHA) suggests that adults should aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week.
In a study published in the Journal of the American College of Cardiology, researchers found that individuals who followed this advice had a lower risk of CAD.
Exercise helps control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol, and diabetes.
Healthy Eating: Fuel for Your Heart
What you eat can also affect your heart health. The AHA recommends a diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products.
These foods can help lower your risk for CAD by keeping your cholesterol and blood pressure levels in check.
A review study in the journal Circulation found that following a Mediterranean diet, which is rich in olive oil, fish, fruits, and vegetables, was associated with a lower risk of CAD.
This diet is low in saturated fats, which can clog your arteries and lead to CAD.
Tobacco and Alcohol: Risky Business for the Heart
Tobacco and alcohol can both increase your risk for CAD. Tobacco use is one of the most significant risk factors for developing CAD.
It damages the lining of your arteries and reduces the amount of oxygen in your blood, which can lead to the formation of plaque.
A study published in the journal BMC Medicine found that heavy alcohol consumption also increases your risk for CAD. However, the relationship between alcohol and CAD isn’t straightforward.
Moderate alcohol use, particularly of red wine, has been associated with a reduced risk of CAD in some studies, but excessive drinking can lead to high blood pressure, heart failure, and other diseases.
Regular Check-ups: Early Detection, Early Protection
Regular health check-ups can help detect any early signs of CAD. Blood tests can reveal high cholesterol levels, a major risk factor for CAD, and blood pressure checks can reveal hypertension.
If you have a family history of heart disease, early monitoring is particularly important.
A study in the Journal of the American Heart Association found that individuals with a family history of heart disease were more likely to develop CAD.
Managing Stress: A Calm Heart is a Healthy Heart
Chronic stress can contribute to heart disease. Stress might lead to behaviors and factors that increase heart disease risk, such as high blood pressure and cholesterol levels, smoking, physical inactivity, and overeating.
Some stress reduction techniques that can improve your heart health include meditation, exercise, positive self-talk, and relaxation exercises.
The Mayo Clinic reported that these techniques can lower your blood pressure, thus reducing your risk of CAD.
Final Thoughts
Lowering your risk of coronary artery disease isn’t as difficult as it may seem.
By incorporating regular exercise and a healthy diet into your lifestyle, avoiding tobacco and heavy alcohol use, having regular health check-ups, and managing your stress levels, you can significantly reduce your risk.
And remember, it’s never too late to start making heart-healthy lifestyle changes.
If you care about heart health, please read studies about how eating eggs can help reduce heart disease risk, and Vitamin K2 could help reduce heart disease risk.
For more information about heart health, please see recent studies about how to remove plaques that cause heart attacks, and results showing a new way to prevent heart attacks, strokes.
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