These staggering statistics that follow are straight from the CDC website:One person dies every 37 seconds in the United States from cardiovascular disease. About 647,000 Americans die from heart disease each year - that's 1 in every 4 deaths. Heart disease costs the United States about $219 billion each year.
Wow that's scary stuff! So how do you stop yourself becoming one of those statistics? Or can you even stop if heart disease tuns in your family?
The good news is YES! Even if you have strong genetic predispositions to heart disease, you can change your environment and lifestyle in a way that it doesn't matter how strong those genes are, your health prevents them from ever turning on!
1. EXERCISE
If you want to avoid cardiovascular disease, and add quality years to your life, then you must get moving! You cannot avoid this fact if you want to be healthy. We are designed as humans to walk a lot, lift heavy things, and just generally be on our feet for long periods of the day. The more you sit, the faster your health is declining whether you like it or not.
So now for the good news - to exercise "enough" you don't need to spend hours a day working out or trying to lift ultra heavy weights. In fact the best effects for your heart and body from exercise come from short bursts of intense energy (High intensity interval training, tabata sets etc), and building up strength in lean, fast-twitch muscle fibers (using bodyweight exercises in fast motions without much rest between, as well as functional strength with things like kettlebells, battle ropes etc).
Obviously if your fitness is currently very poor you have to start slowly, which might just mean walking. But start today so that you can advance to the activities that will actually help your health.
If you're stuck in an office for work, get a standing desk and make it a point to walk around the office at least twice an hour. 10,000 steps a day just doesn't cut it if you want to live a long and healthy life - you have to push harder than that!
2. DIET
The first key to a healthy diet and life is DON'T FOLLOW THE AMERICAN FOOD PYRAMID! Did I scream that loud enough? Our heart will not survive if we eat a lot of sugar, refined carbs, processed foods, and bad fats.
We have to eat a plant based diet, with lots of healthy fats if we want to have strong cardiovascular health. And rather than counting calories and trying to manage your diet that way, just eat less often. Incorporate intermittent fasting into your life and only eat in a 4-6 hour window each day. That's far easier than it sounds once you're eating a healthy, high fat diet.
And remember, sugar is the enemy, not fats!
3. SLEEP
Less than 7 hours a night is associated with heart disease risk factors like higher stress, increased inflammation, high blood pressure, and weight gain. Yikes!
4. QUIT SMOKING
Unfortunately tobacco is one of the most addictive substances on the planet, while also being one of the most detrimental to your health. If you don't smoke, never start. If you do smoke and you value your health in anyway, do everything you can to quit!
5. LIMIT ALCOHOL
Drinking too much alcohol raises blood pressure and promotes weight gain - both high risk factors for heart disease. So enjoy in moderation, and try not to drink frequently or in large quantities.
6. MANAGE STRESS
Stress is linked to heart disease in many ways. It can raise your blood pressure. Extreme stress can be a "trigger" for a heart attack. Also, some common ways of coping with stress, such as overeating, heavy drinking, and smoking, are bad for your heart. Some ways to help manage your stress include exercise, listening to music, focusing on something calm or peaceful, and meditating.
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