Five tips to help you prevent heart disease

Cardiovascular disease (CVD) is the leading cause of death in the United States for both men and women. Cardiovascular disease accounts for about one in three deaths every year and nearly one million deaths in 2020, according to the American Heart Association.

The good news is more than 80% of heart disease can be prevented. 

Ascension Medical Group Wisconsin cardiologists share how to prevent heart disease by creating a better understanding of risk factors and providing ways to live a heart-healthy lifestyle.

“You’re never too young or old to make lifestyle changes that can help prevent heart disease,” Dr. Dizadji said. “Lifestyle changes can have a significant impact on the health of your heart, now and in the future,” says Desiree Dizadji, MD, a board-certified cardiologist with Ascension Medical Group Wisconsin in Racine. 

Eat smarter

“There are ways to lower your risk of developing heart disease and improve your overall health and well-being at the same time,” Dr. Dizadji said. “The first step is watching what you eat.”

Dr. Dizadji said that diet is very important when it comes to heart health. Making better choices about what you're putting in your body can decrease your risk of heart disease and stroke. Choose foods that are low in saturated fat, trans fat,and sodium. Start eating plenty of fruits, vegetables and fiber-rich whole grains to get your diet on track. This can be as simple as substituting a side salad for french fries the next time you’re out at lunch with friends. 

Move more

Exercise regularly to get your body moving. Dr. Dizadji recommends adding 30 minutes of physical activity at least five times per week, into your daily routine to remain heart healthy is good for you. This does not have to mean vigorous exercise. Exercise can be as easy as taking the stairs instead of the elevator, or walking the dog a few extra minutes through your neighborhood. 

Quit smoking

“One of the most impactful things you can do to prevent heart disease is to stop smoking,” said Michael Papp, DO, a board-certified cardiologist with Ascension Medical Group Wisconsin in Racine. “People who quit smoking significantly reduce their risk of heart disease.”

According to the Centers for Disease Control (CDC), chemicals in cigarette smoke can cause blood vessels to swell, making them narrow and more difficult for blood to flow through, which can lead to a variety of issues. Being smoke-free can help reduce the risk of heart disease and stroke, as well as cancer and chronic lung disease.

Drink less

Another activity to be mindful of is drinking alcoholic beverages. Reducing the amount of alcohol you drink can also help prevent heart disease. Dr. Papp provides specialty care for heart and blood vessel diseases to prevent heart attack and stroke. He has seen the impact that drinking has on patients' heart health.

“Excessive alcohol intake can lead to high blood pressure, heart failure or stroke,“ he said. “It can also contribute to cardiomyopathy, a disorder that affects the heart muscle. I recommend only moderate drinking, which is defined as an average of one drink per day for women and two for men.”

Lose weight

Try to maintain a healthy weight. Being overweight or obese are risk factors for cardiovascular disease. For overweight or obese adults with other risk factors such as high blood pressure, a weight loss of three to five percent of body weight can produce significant results against heart disease prevention. Losing unnecessary pounds takes away the extra work on your body, mainly on your heart, lungs, blood vessels and bones. 

In addition to the tips above, it’s important to manage other health conditions such as diabetes, high blood pressure and high cholesterol. Each of these are risk factors for cardiovascular disease, and all can be managed through a healthy diet, physical activity, and in some cases, medication.

To learn more about how you can prevent heart disease or schedule an appointment with a cardiologist visit ascension.org/WisconsinHeart.