Here are some ways you can reduce your risk
of heart disease.
Quit smoking Smokers have more than twice
the risk for heart attack as nonsmokers and are much
more likely to die if they suffer a heart attack.
If you smoke, quit. Better yet, never start smoking
at all.
Improve cholesterol levels. The risk for
heart disease increases as your total amount of cholesterol
increases. A total cholesterol level over 200, a HDL,
or "good" cholesterol level under 40, or a LDL, or
"bad" cholesterol level over 160 indicates an increased
risk for heart disease. Of course, interpretation
of cholesterol values must be individualized, taking
into account all of your risk factors for heart disease.
A diet
low in cholesterol and saturated fat will lower cholesterol
levels and reduce your risk for heart disease.
Control high blood pressure. Over 50 million
people in the U.S. have hypertension, or high blood
pressure, making it the most common heart disease
risk factor. One in four adults has systolic blood
pressure (the upper number) over 140, and/or diastolic
blood pressure (the lower number) over 90, which is
the definition of hypertension. Like cholesterol,
blood pressure interpretation should be individualized,
taking into account your entire risk profile. If treatment
is warranted, today's blood pressure medications are
effective, safe and easy to take.
Get active. Many of us lead sedentary lives,
exercising infrequently or not at all. People who
don't exercise have higher rates of death and heart
disease compared to people who perform even mild to
moderate amounts of physical activity. Even, leisure-time
activities like gardening or walking can lower your
risk of heart disease.
Eat right. Eat a heart-healthy diet low in
fat and cholesterol. Try to increase the amounts of
vitamins you eat, especially antioxidants, which have
been proven to lower your risk for heart disease.
Achieve and maintain a healthy weight. Excess
weight puts significant strain on your heart and worsens
several other heart disease risk factors such as diabetes.
Researchers now know that obesity itself increases
heart disease risk. By eating right and exercising,
you can lose weight and reduce your risk of heart
disease.
Manage stress and anger. Poorly controlled
stress and anger can lead to heart attacks and strokes.
Use stress and anger management techniques to lower
your risk.
Control diabetes. If not properly
controlled, diabetes can lead to significant heart
damage including heart attacks and death.
