6 activities that can help people prevent heart disease

6 activities that can help people prevent heart disease

A study, recently published in the Journal of the American College of Cardiology and conducted by doctors from Indiana University, Harvard School of Public Health, Harvard Medical School and Beth Israel Deaconess Medical Center discovered that there are six healthy behaviors people should practice to stave off heart disease. 

Six steps to cardiac health 
For the study, researchers looked at the Nurse's Health Study II, a large study that examined the health of 88,940 women between 1991 and 2011. All of the participants were between 27 and 44 at the start of the research, and were considered generally healthy, with no history of heart disease. 

The authors of the report were able to identify six key behaviors practiced by the healthiest women in the study. They all abstained from smoking, watched less than seven hours of television per week, got at least 2.5 hours of exercise each week, practiced light alcohol consumption, had body mass indexes that were considered normal and ate a healthy diet. 

Participants whose lifestyles encompassed all six behaviors were 92 percent less likely to develop coronary heart disease. They were also 66 percent less likely to develop a heart disease risk factor, such as high cholesterol or type 2 diabetes. Researchers estimate that up to 75 percent of the 456 heart attacks experienced by the study's subjects could have been prevented, had the women practiced these six habits. 

Incorporate these six healthy habits into your lifestyle to lower your risk of developing heart disease.

Women who were diagnosed with a heart disease risk factor but practiced at least four of the six habits had a much lower risk of developing full-blown heart disease than those who adhered to fewer of the practices. On their own, having a normal body mass index, exercising regularly, eating right and not smoking were all shown to help lower heart disease risk. Additionally, participants who drank an average of one alcoholic beverage each day had a lower chance of developing cardiac issues than the subjects who were heavy drinkers or those who didn't drink at all. 

"This is an important public health message. Women should begin following these lifestyle practices early in life, especially if they are already taking medication for a risk factor such as hypertension or high cholesterol. It's an easy way to prevent future heart trouble," said Andrea K. Chomistek, Sc.D., lead author of the paper, in a release. 

Make lifestyle changes to support your heart
While this study looked specifically at women and heart disease, it's important to note that it's the number one killer of both men and women in the U.S., reported the Centers for Disease Control and Prevention. Because of this, everyone should aim to incorporate all six of these healthy habits into their lives. 

"Everyone should aim to incorporate all six of these healthy habits into their lives."

When it comes to diet, the CDC recommended eating food that is low in salt, saturated fat and cholesterol. Instead, make sure you're eating plenty of fresh fruits and vegetables, lean protein, and unsaturated fats, like omega-3 fatty acids. This essential compound is a crucial part of a heart-health diet, since it's been shown to reduce bodily inflammation and lower bad cholesterol levels. You can consume omega-3s through food like salmon, walnuts, olive oil and kale, or you can take an easy daily supplement like Omax3. Today's premium supplement, Omax3 contains 91 percent concentrated omega-3 and is your best choice for maximum human performance. 

Essential takeaways

  • A new study identified six habits that contribute to good heart health. 
  • After examining the Nurse's Health Study II, researchers identified that eating healthy, exercising, watching minimal television, not smoking, having a normal body mass index and lightly consuming alcohol were all benchmarks of a heart-healthy lifestyle. 
  • When creating your nutritious diet, make sure to include plenty of omega-3 fatty acids, like those found in Omax3.