Reducing Your Risk of Heart Failure
by Michelle Badash, MS
If you are at risk of developing heart failure, you can take steps to prevent it by adhering to the following recommended lifestyle guidelines:
Aim for a Healthy Weight
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.
Quit or Avoid Smoking
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.
Eat a Healthful Diet
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 clogs arteries and makes your heart muscle work harder.
Here is a list of foods to avoid:
Consider talking with a dietitian who can help you with meal planning and easy substitutions for heart healthy alternatives.
Maintain Normal Blood Pressure
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 medicines 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.
Drink Alcohol in Moderation
To help reduce your risk of developing heart failure, aim to moderate your alcohol intake. This means a maximum of 2 drinks per day for men, and a maximum of 1 drink per day for women. Be aware that alcohol also may react with certain medicines 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. Generally, it is recommended that you exercise at least 30 minutes per day on most days of the week. If you have a sedentary job, it may be beneficial to aim for 60 minutes of exercise a day. Overall, exercise will strengthen the heart muscle and lower blood pressure.
Talk to your doctor before starting any exercise program.
DASH diet. EBSCO DynaMed website. Available at: https://www.dynamed.com/management/dash-diet. Accessed September 15, 2020.
Dietary guidelines for Americans 2015-2020. Office of Disease Prevention and Health Promotion website. Available at: https://health.gov/dietaryguidelines/2015/guidelines. Accessed September 15, 2020.
Heart failure screening and prevention. EBSCO DynaMed website. Available at: https://www.dyname.... Accessed September 15, 2020.
Heart failure with reduced ejection fraction. EBSCO DynaMed website. Available at: https://www.dyname.... Accessed September 15, 2020.
How can heart failure be prevented? National Heart, Lung, and Blood Institute website. Available at: https://www.nhlbi.nih.gov/health/health-topics/topics/hf/prevention. Accessed September 15, 2020.
Treatment options for heart failure. American Heart Association website. Available at:
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Accessed September 15, 2020.
Last reviewed September 2020 by EBSCO Medical Review Board Michael J. Fucci, DO, FACC
Last Updated: 11/10/2020
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