Strategies You Can Adopt Today To Prevent Heart Disease.

Heart disease is often preventable by following a heart-healthy lifestyle. There are few strategies we can adopt to protect our heart.

Heart disease may be the leading cause of death for both men and women, but that doesn't mean we have to accept it as our fate. Although we are lack the power to change some risk factors — such as family history, age and race — we can always control our lifestyle choices.

Take steps to avoid heart disease by not smoking, getting regular exercise and eating healthy foods. Prevent heart problems in the future by adopting a healthy lifestyle today. Here are strategies to get you started.

1. Don't smoke or use tobacco products.

If you smoke, quit. That's the most powerful, preventable risk factor for heart disease.

No amount of smoking is safe. Smokeless tobacco and low-tar and low-nicotine cigarettes are also risky, as is exposure to secondhand smoke.

Tobacco smoke contains more than 4,800 chemicals. Many of these can damage your heart and blood vessels, making them more vulnerable to narrowing of the arteries (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack.

In addition, the nicotine in cigarette smoke makes your heart work harder by constricting blood vessels and increasing your heart rate and blood pressure. Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure by forcing your heart to work harder to supply enough oxygen.

Women who smoke and take birth control pills are at even greater risk of having a heart attack or stroke than are those who don't do either. Worse, this risk increases with age, especially over 35.

The good news, though, is that when you quit smoking, your risk of heart disease drops dramatically within just one year. And no matter how long or much you smoke, you'll start reaping rewards as soon as you quit.

Look out for other strategies in my next article.

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