5 Risk Factors for Heart Disease and How to Prevent Them

115 Risk Factors for Heart Disease and How to Prevent Them
5 Risk Factors for Heart Disease and How to Prevent Them

There’s an old proverb – ‘Prevention is better than cure’ and it is especially true when it come to heart disease. While it’s undeniable that some people are predisposed to heart disease due to hereditary reasons, the fact remains that anybody will benefit by avoiding factors that lead to heart disease.

In this article, we’ll look at five risks that have been proven to cause heart disease. Most people automatically think of cholesterol levels when they think of cardiovascular disease. However, the 5 factors below are far guiltier of causing heart problems and many other health issues ranging from diabetes all the way to the dreaded cancer.

Below you’ll find 5 pointers to take note of. Do remember that avoidance of these mistakes is much better than the pain of remorse.

 

Smoking

Without a doubt, this is one of the worst habits on the planet. There is absolutely no benefit that’s accrued from this unhealthy practice. Quitting smoking is one of the toughest challenges you’ll face if you’re a smoker. Yet, it’s something that you must do.

 

Use nicotine patches, electronic cigarettes, etc. to wean yourself off this addiction. The sooner you do it, the better. Some people can manage it by going cold turkey, while others need to gradually reduce the number of sticks they smoke a day. Find what works for you and go with it.

 

Lack of Exercise

A sedentary lifestyle not only leads to weight gain… but it leads to a weak heart too. You must engage in some form of cardio activity at least three times a week. Brisk walking, swimming, cycling, kickboxing, etc. are all fantastic forms of cardio.

Many people forget that the heart is a muscle and it must be worked for it to be strong. Find a cardio activity that you enjoy and make it a part of your lifestyle.

Try and challenge yourself daily by beating your personal bests. This will improve your stamina, strengthen your heart and reduce your risk of heart disease. Like they say, ‘If you don’t make time for exercise, you’ll have to make time for illness.’

facemask and stethoscope

Being Overweight or Obese

This should go without saying. Carrying excess pounds on your body opens you up to a plethora of diseases just waiting to ravage your body. Type 2 diabetes, liver disease, hypertension, increased cancer risk, dyslipidemia and heart disease are just a few of the many health issues that can take root in your body when you’re overweight.

 

Aim to reduce your weight till your BMI is below 25. A proper diet and regular exercise will help you reach your ideal weight. It may take you effort and time while, but if you stick to it, you’ll get there.

 

Overconsumption of Alcohol

Alcohol in moderation has anti-inflammatory effects. However, when consumed in excess, it can wreak havoc on the body. A glass of red wine a day is great for the heart. Throwing back 10 tequila shots at the club is not.

 

Poor Diet Choices

Inflammation is the real cause of heart disease… and NOT cholesterol. So many people get this wrong. Your goal is to reduce inflammation. The best way to do that is to reduce or eliminate your consumption of processed foods.

 

Switch to a diet that’s wholesome, natural, low in sugar… but high in fiber and omega-3 fats. This is one of the best ways to combat heart disease.

 

Adhere to the tips given in this article and you’ll look better, feel better and be much less likely to suffer from heart disease. While it may seem like common sense and information that everyone knows, the truth of the matter is that the majority do not practice it. Be in the minority and you’ll be a radiant picture of health.

5 Risk Factors for Heart Disease and How to Prevent Them

If you would like to receive a free resource sheet to support your quest for better heart health, click the button below to receive your gift.

 

, 5 Risk Factors for Heart Disease and How to Prevent Them, Dr. Nicolle

 

I’m excited to talk about this topic today because not only do I truly believe that you have the power to reverse heart disease and lower high blood pressure to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of these chronic diseases so that you can leave a legacy of health to your loved ones.

 

As you may already know, I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you improve blood pressure and reverse heart disease. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.

 

Is Dietary Supplementation Right For You?

There is a common saying, “You can’t outrun a bad diet.” This is especially true when it comes to heart health. Diet is sooooo very important… Did you know that your diet could be the key to a healthy heart? It’s true – what you eat (and don’t eat) can have a big impact on your cardiovascular health. So, if you’re looking to keep your heart in tip-top shape, make sure you pay attention to what you put on your plate.

 

Unfortunately, it can be difficult to eat a healthy diet in this day and age. It is very important to note that we are not eating the same foods we ate years ago because the soils have been depleted of critical nutrients through current industrial farming practices. And because the soil is not as good as it used to be, the food supply (grown from the depleted soil) is not as good as it used to be. For example, you are not getting the same levels of magnesium as you would have gotten 30 or even 50 years ago.

 

Second, much of the food has been genetically altered, which can impact the inherent and unique nutritional composition that each food possess. For example, ancient einkorn wheat has less gluten, more protein, more Vitamin A, and more beta carotene, than modern genetically modified wheat.

 

Third, the toxic load in the environment today is much higher than 100 years ago. We can see this with global warming, toxic landfills, polluted oceans and waterways, etc. Toxicity levels interfere with nutrient assimilation and absorption not just into the foods, but into our bodies as well.

 

If you suspect that you aren’t getting the nutrients you need, consider shifting your focus from supplements to eating better. Improving your diet overall can do wonders for your overall health. You may not get all of the beneficial nutrients, such as vitamins, minerals, fiber, etc., but you will be on the right path.

 

For some people, vitamin and mineral supplements offer important health benefits. Supplements are designed to fight deficiencies found in our diet and complement the food we eat regularly. Supplements are basically “helping hands” to our daily food.

 

If you need extra help in getting the nutrients you need, and/or are unable to eat better, the supplements in my Healthy Heart Bundle may provide the extra boost you need.

Healthy Heart Bundle

 

These are my favorite Heart Health Supplements to use! This Healthy Heart Bundle will ensure you have the intake of the important vitamins, minerals, and probiotics to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency while you lose weight and improve your heart health, naturally.

 

For best results make sure you use my heart health supplements with dietary changes including a whole food plant-based diet, regular exercise (at least 2-3x per week), regular sleep (8 hours per night), and intermittent fasting (at least 1-3x per week).

 

Tools to Improve Heart Health

Blood Pressure Monitoring

It’s very important to monitor your blood pressure. I often recommend an automatic upper arm blood pressure cuff, but a wrist blood pressure monitor is also acceptable.

, 5 Risk Factors for Heart Disease and How to Prevent Them, Dr. Nicolle

Weight Monitoring

Since weight management is very important in blood pressure control, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor.

 

Want To Know More About Your Heart Health?

Heart health is a big topic. It’s in the news, on our minds, and for good reason; heart disease remains the leading cause of death in the U.S. But what if there was something you could do proactively to help protect your heart from future problems? Enter the CardiaX test—a revolutionary new way to take charge of your heart health!

 

What is CardiaX?

CardiaX is a comprehensive genetic testing panel that looks at mutations associated with common cardiovascular risks. It can be used to determine if there are any genetic factors at play in your heart health, and it can also identify potential areas of risk that may require further action. With this knowledge, you can make informed choices about your health today with the aim of improving long-term heart health outcomes.

CardiaX Vibrant Wellness

Who Might Benefit from CardiaX?

If you have been diagnosed with or are at risk for atherosclerosis, abnormal cholesterol production, hypertension, stroke risk, and risk for heart attack then you may benefit from this test. Additionally, anyone who wants to know more about their genetic predispositions for common cardiovascular risks may also want to consider taking this test as well. 

 

What Can I Do With My Results?

Your results will give you an indication of whether or not there are any potential genetic markers playing a role in your risk for developing certain conditions related to heart health. From there, you can work with your healthcare provider to develop a plan that takes into account these findings and helps you develop strategies for managing them going forward. In addition to lifestyle changes such as diet and exercise modification, selecting medications that are tailored specifically to your genetics could be beneficial as well.                                                                                                                                                                                                                                 

In A Nutshell…

The CardiaX test is an exciting new way to take charge of your heart health by learning more about how genetics might be playing a role in certain cardiovascular risks. With this knowledge in hand, patients can make decisions informed by their own unique genetic profile that will help reduce their overall risk for developing certain conditions associated with heart disease. This type of proactive approach is key when it comes to protecting ourselves against this all-too-common affliction—so don’t wait another minute! Take control of your future and get started with the CardiaX test today!

 

Remember, healthy lifestyle behaviors–like eating a whole-foods plant-based diet that is low in sodium, being physically active, and stress management are the best ways to prevent and control high blood pressure. Please talk with your doctor about any complementary health approaches, including supplements, you use.

 

Let me know what you think in the comment section below.

 

Stay healthy,

 

Dr. Nicolle

 

PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.

5 risk factors for heart disease and how to prevent them

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