When it comes to heart health, the term cardiovascular risk pops up a lot. It’s basically a score that tells you how likely you are to develop heart disease or a stroke. The higher the score, the more you need to act. Below you’ll find everyday things that push the number up and easy actions that pull it down.
High blood pressure is the biggest driver. If your reading is consistently above 130/80, the strain on arteries starts to build. Cholesterol does the same—especially low‑density lipoprotein (LDL). Eating too many saturated fats or not moving enough lets LDL pile up.
Smoking and heavy alcohol use add chemicals that damage the lining of blood vessels, making clots more likely. Diabetes is another heavyweight; high blood sugar erodes vessel walls and speeds up plaque formation.
Stress and poor sleep are sneaky contributors. When you’re stressed, your body releases hormones that raise both blood pressure and heart rate. Chronic stress also fuels unhealthy habits like overeating or skipping exercise.
Some medications can raise risk too. Over‑the‑counter NSAIDs (like ibuprofen) may raise blood pressure. Steroids and certain antidepressants have similar effects. If you’re on a drug like Amlodipine for hypertension, talk to your doctor about alternatives that fit your lifestyle.
Start with the basics: aim for at least 150 minutes of moderate‑intensity exercise each week. Walking, cycling, or even gardening counts. Exercise improves blood flow, lowers LDL, and helps control weight.
Swap out processed snacks for whole foods. Foods rich in fiber—like European chestnuts—have been shown to support heart health by reducing bad cholesterol and providing antioxidants. A handful a day can be a tasty, heart‑friendly habit.
If you like supplements, consider citrus bergamot. Studies suggest bergamot extract can lower total cholesterol and improve blood vessel flexibility. Look for a reputable brand and stick to the recommended dose.
Watch your sodium intake. Processed meals often hide more than a gram of salt per serving. Cooking at home lets you control how much you add. Aim for less than 2,300 mg per day.
Regular check‑ups are key. Get your blood pressure, cholesterol, and blood sugar checked at least once a year. If you’re already on medication, ask your pharmacist or doctor whether a cheaper generic version (like generic celecoxib for inflammation) might work without raising cardiovascular risk.
Finally, stay informed about where you buy medicines. Safe online pharmacies—ones that require a prescription and have clear contact info—protect you from counterfeit drugs that could harm your heart.
By spotting the risk factors and acting on the simple steps above, you can keep your cardiovascular score low and enjoy a healthier, longer life.
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