Reducing Your Risk of Heart Failure

If you are at risk of developing heart failure, you can take steps to prevent it by adhering to the following recommended lifestyle guidelines:

Excess weight can put a strain on the heart muscle, which can eventually lead to heart failure. If you are overweight, talk with your doctor about how you can adopt a sensible eating plan that will enable you to lose weight gradually and maintain your weight at the desired level.Consider consulting with a dietitian who can help you with meal planning and portion sizing. Smoking immediately increases your heart rate and blood pressure, while reducing oxygen circulation. This adds extra strain on your heart. Talk with your doctor about the best ways to help you quit . Avoid secondhand smoke when possible. Quitting smoking reduces your heart rate and blood pressure within minutes. Making dietary changes can help to lower your risk of heart failure. Dietary changes include eating more whole grains , fruits and vegetables , and nuts. It also includes substituting bad fats for good fats . This means eating more mono- or polyunsaturated fats, and less saturated and trans fats. Bad fats raise your cholesterol levels, which clog arteries and make your heart muscle work harder. Here is a list of foods to avoid:
  • High-fat processed meats, such as bologna, sausage, hot dogs
  • Solid fats, such as shortening, stick butter, or lard
  • Whole milk, cream, ice cream, and cheese
  • Baked goods that contain egg yolks and butter
  • Fried foods such as fried chicken, french fries, and potato chips
  • Fatty red meats or organ meats, such as liver
  • Saturated oils like coconut oil, palm oil, and palm kernel oil
Consider talking with a dietitian who can help you with meal planning and easy substitutions for heart healthy alternatives.High blood pressure is a major cause of heart failure. In addition, people with poorly controlled blood pressure run twice the risk of developing heart failure compared with those who have normal blood pressure. High blood pressure causes the heart muscle to work harder to push blood through constricted vessels. Dietary changes, regular exercise, and medications can help you control your blood pressure. If you are being treated for high blood pressure, adhere to the treatment plan outlined by your doctor. Too much sodium has been linked to high blood pressure. Aim for sodium levels less than 2,300 mg per day. Read food labels to find the hidden sodium in your diet in addition to limiting use of table salt. The DASH diet is a plan designed to help reduce blood pressure. To help reduce your risk of developing heart failure, aim to moderate your alcohol intake. This means two drinks per day for men, and one drink per day for women. Be aware that alcohol also may react with certain medications you may already be taking for other conditions.For people who have not yet developed heart failure, regular aerobic exercise, such as brisk walking, using a stationary bike, or treadmill is recommended. Exercise will strengthen the heart muscle and lower blood pressure. It is recommended that you exercise 30 minutes per day on most days of the week.

leave comments
Did you like this? Share with your family and friends.
Related Topics:
Current Research From Top Journals

Water Before Meals May Promote Weight Loss
August 2015

A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.

dot separator
previous editions

Fecal Transplants Induce Ulcerative Colitis Remission
July 2015

Exercise Associated with Healthy Baby Weight
June 2015

Mindful Meditation May Reduce Symptoms and Complications of Insomnia
May 2015

dashed separator


Our Free Newsletter
click here to see all of our uplifting newsletters »