10 Ways to Lower Your Risk of Heart Failure

A few simple lifestyle changes can go a long way toward lowering your risk of heart failure, a condition that prevents your heart from functioning properly. Additionally, those new habits, such as exercise and a healthy diet, are beneficial to your overall heart health.

1.Continue to be active

It is never too late to consider beginning a fitness routine. According to one study, middle-aged men and women who were not physically fit could minimize their risk of heart failure by taking steps to increase their fitness.

Before you begin, consult your physician. At least 2 1/2 hours of moderate-intensity aerobic activity each week — the kind that gets your heart beating — should be your goal. You can undertake 1 1/4 hours of more intensive activity if you choose.

2.Don't just sit there and wait for something to happen.

Even if you exercise regularly, especially if you're a man, if you sit a lot, your chance of heart failure increases. Those who sat for 5 hours or more outside of work, even if they exercised, were more likely to develop heart failure than men who kept their couch potato time to 2 hours or less, according to one study. So the next time you're about to go for the TV remote, think of methods to keep yourself active.

3.Avoid Using Illegal Substances

Cocaine, heroin, methamphetamines, and ecstasy, even in little doses, can affect your heart. It can cause an increase in your heart rate and blood pressure. It may also cause your arteries to stiffen. All of these issues increase your chances of developing heart failure.

4.Treat Heart Disease and Other Illnesses

Heart failure is more likely if you have other heart problems, such as a heart attack. So look after your ticker. Treat your high blood pressure and take any cholesterol-lowering medicine prescribed by your doctor. Talk to your doctor straight away if you're having problems taking your medications as directed.

5.Avoid Smoking

Quit smoking if you have a tobacco addiction. Seek guidance from your doctor on how to quit. Tobacco use destroys your arteries, putting you at risk for heart failure. While you're about it, avoid Smokey places because secondhand smoke is also dangerous.

6.Eat Healthily

If you want to avoid heart failure, you should eat well. Saturated fats, trans fats, added sugar, and salt should all be avoided in your diet. Choose fruits and vegetables, low-fat dairy products, and lean protein instead. Olive oil, walnuts, avocados, and fish like salmon and tuna are all healthy sources of "good fats."

7.Alcohol Limits

While a small amount of alcohol is good for your heart, a large amount is not. If you're a man, limit yourself to two drinks each day (a 5-ounce glass of wine equals 1 drink). Women should limit themselves to one drink per day.

Excessive drinking adds calories as well. Alcohol can also exacerbate heart failure if you already have it.

8.Lose Weight If Necessary

Maintaining a healthy weight is another crucial method to avoid heart failure. A BMI of 18.5 to 24.9 is a good target to shoot for. Also, abdominal fat, which can increase your risk of heart disease much more than fat on other parts of your body, should be avoided. Even a minor weight loss can result in significant improvements in your health.

9.Stress Management

It has the potential to elevate your blood pressure. Use meditation, counseling, or yoga to maintain oneself on a level keel.

10.Have a Restful Night's Sleep

Heart failure is more likely if you have a long-term sleep problem. Men aged 40 to 70 who had sleep apnea, which is when your breathing stops and begins regularly while you're sleeping, were 58 percent more likely to have heart failure, according to one study.

Here are some suggestions for getting a better night's sleep:

# Caffeine and alcohol should be avoided before going to bed.

# Never, ever, ever, ever, ever, ever, ever, ever, ever,

# When you're in bed, don't use your phone.

# Every day, including weekends, get up and go to bed at the same hour.

#Inquire with your doctor about using a CPAP machine to treat sleep apnea.