Years of Unhealthy Habits? It’s Not Too Late To Change

Can years of unhealthy eating, little exercise or smoking be undone? While some damage to your health may be difficult to reverse, making healthier choices may help lower your risk of heart disease and prevent further harm. Even small changes to your daily routine can grow into healthier habits that last for years.

Can You Reverse Years of Unhealthy Habits? 

Some effects of unhealthy habits may improve, but existing damage may be difficult to reverse. For example, atherosclerosis, or plaque buildup inside the arteries, may be challenging to reverse even with lifestyle changes and medication.

Still, healthier choices can help protect your heart. With the right lifestyle changes and medical interventions, the risk of developing heart disease may be reduced by as much as 80%. These changes may also help prevent further plaque buildup and lower the risk of heart attack or stroke.

Four Ways To Reduce the Effects of an Unhealthy Lifestyle

You may not be able to undo every unhealthy choice from the past, but there are practical steps you can take to help lower your risk of heart disease.

Make Healthier Food Choices 

What you eat can affect your heart health over time. Eating patterns such as the Mediterranean diet, which includes vegetables, healthy fats, nuts and fish, have been linked to a lower risk of cardiovascular disease, or conditions affecting the heart and blood vessels.

Another option is the DASH (Dietary Approaches to Stop Hypertension) diet, an eating plan designed to help lower blood pressure. It focuses on foods such as:

• Fruits and vegetables: Fresh, frozen or canned options
• Whole grains: Brown rice, oats and whole-wheat bread
• Lean proteins: Fish, poultry and beans
• Low-fat or fat-free dairy: Milk, yogurt and cheese
• Nuts and seeds: Along with vegetable oils as sources of fat
  
  

The DASH diet also recommends limiting sodium (salt), foods high in saturated fat and sugary drinks. You don't need special foods to follow this plan. Talk with your doctor about which eating approach may fit your health needs.

Know Your Blood Pressure and Cholesterol Numbers 

High blood pressure may damage blood vessels, while excess cholesterol may build inside arteries and restrict blood flow. Both may increase the risk of heart disease and stroke.

Knowing your numbers helps you recognize when changes may be needed. Here are two general benchmarks:

• Blood pressure: A normal reading is below 120/80 mm Hg. A reading of 130/80 mm Hg or higher falls within the high blood pressure range.
• Cholesterol: For most adults, total cholesterol below 200 mg/dL and LDL, or "bad" cholesterol, below 100 mg/dL are generally considered healthy levels.
  
  

Your doctor can help interpret your results based on your health history and risk factors. Dietary changes, physical activity or medications may be recommended to help manage your numbers.

Become More Physically Active 

You don't have to spend hours at the gym to start being more active. Accidental exercises such as walking, gardeningor taking the stairs are ways to add movement to your routine. Regular physical activity and maintaining a healthy weight may help lower your risk of cardiovascular disease and type 2 diabetes, a major risk factor for heart disease.Choose activities you enjoy and can realistically keep doing.

Quit Smoking 

According to the Centers for Disease Control and Prevention (CDC), people who smoke have two to four times the risk of coronary heart disease compared with those who don't smoke. Coronary heart disease occurs when plaque builds up in the arteries supplying blood to the heart.

Quitting may help lower this risk, regardless of how long you've smoked. The CDC reports that the risk of heart attack drops sharply within one to two years after quitting, while the added risk of coronary heart disease drops by half within three to six years.

Quitting can be challenging, especially when smoking has become part of your daily routine. Talk with a healthcare professional about support groups, counseling and other guided resources that may help you quit.

A Few Hours Today Can Build Healthier Habits for Years 

You don't have to change your entire lifestyle overnight. Habits often develop through repetition, which is why breaking old routines may take time. The key is to start with manageable changes and practice them until they become a regular part of your day.

Here are a few ways to help healthier habits stick:

• Start small. Set goals you can realistically achieve. For example, try walking for 10 minutes three times a week, then gradually increase your activity as you become more comfortable.
• Plan around obstacles. Think about what might get in your way, such as a busy schedule or old habits. Having a backup plan may help you stay on track when your routine changes.
• Track your progress. Keep a record of your activities or goals. Seeing how far you've come may help you stay motivated and recognize when you need to adjust your approach.
• Keep going after setbacks. Missed a workout or slipped back into an old habit? It happens. Rather than giving up, consider what led to the setback and how you might handle it differently next time.
  
  

Remember, the goal is to build habits that may support your heart health for years to come. Talk with a doctor about your personal risk factors and which lifestyle changes or medical treatments may be appropriate for you.