由 home-healthhaven 
A study by Harvard researchers in April 2009 highlighted the main causes of preventable deaths in the U.S. Surprisingly, it’s not car crashes or firearms that top the list, but lifestyle factors. Here are the leading causes, ranked by the number of deaths per year:
1. Smoking
2. High blood pressure
3. Overweight/obesity
4. Inadequate physical activity
5. High blood sugar
Smoking is the deadliest, with over 460,000 deaths reported in 2009. Overweight and obesity are next, causing more than 200,000 deaths annually. In contrast, car accidents led to around 35,000 deaths, and firearms even fewer.
If you’re looking to take charge of your health and prevent these lifestyle-related diseases, here are five simple tips to reduce your risk of heart disease and stroke:
1. **Exercise Regularly**
You don’t need to train like an Olympic athlete to see benefits. Just 30 minutes of moderate aerobic activity five days a week can cut your risk of heart attack or stroke by 30-50%. Adding some strength training helps too, as stronger muscles improve your metabolism, helping you burn more calories even when you’re not working out.
2. **Eat Healthy and Limit Alcohol**
Eat more fruits, vegetables, lean meats, and low-fat dairy, and get your fats from healthy sources like nuts, avocados, and olive oil. Avoid salty and sugary foods to prevent plaque buildup in your arteries. A good diet can also help you lose weight when combined with exercise and strengthen your immune system. Limit alcohol to 1-2 servings a day or less, as it can raise blood pressure.
3. **Follow Your Doctor’s Advice**
If you’re at risk for heart issues, it’s crucial to follow your doctor’s recommendations on medications, diet, and exercise. Many deaths occur simply because people don’t take their prescribed medications. If forgetfulness, cost, or side effects are issues, discuss these with your doctor to find solutions.
4. **Quit Smoking**
You’ve heard it before, and it’s true every time: quitting smoking is essential. It’s the number one cause of preventable death in the U.S. Even if lung cancer doesn’t get you, smoking damages your heart and blood vessels, leading to poor circulation and a higher risk of aneurysms. Secondhand smoke is also hazardous.
5. **Visit Your Dentist**
Oral health is more connected to overall health than you might think. Gum diseases like gingivitis and periodontal disease can lead to chronic inflammation, affecting your body’s ability to fight infections and increasing your heart disease risk. Dentists can spot early signs of heart disease your doctor might miss, so regular dental check-ups every six months are important.
Making these lifestyle changes can significantly lower your risk of heart disease, heart attacks, and strokes. A few simple steps can make a big difference in your overall health.