What Can I Do to Lower My Risk of Heart Disease?
Making changes in your lifestyle is a proven method for reducing your risk of heart disease. While there are no guarantees that a heart-healthy lifestyle will keep heart disease away, these changes will certainly improve your health in other ways, such as improving your physical and emotional well being. Also, because some risk factors are related to others, making changes in one area can benefit other areas.
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. Smoking is also the most preventable risk factor. If you smoke, quit. Better yet, never start smoking at all. Nonsmokers who are exposed to constant smoke also have an increased risk.
Improve cholesterol levels. The risk for heart disease increases as your total amount of cholesterol increases. Your total cholesterol goal should be less than 200 mg/dl; HDL, the good cholesterol, higher than 40 mg/dl in men and 50 mg/dl in women (and the higher the better); and LDL should be less than 130 mg/dl in healthy adults. For those with diabetes or multiple risk factors for heart disease, LDL goal should be less than 100 mg/dl (some experts recommend less than 70 mg/dl if you are very high risk). Interpretation and treatment of cholesterol values must be individualized, taking into account all of your risk factors for heart disease. A diet low in cholesterol and saturated and trans fat will help lower cholesterol levels and reduce your risk for heart disease. Regular exercise will also help lower “bad” cholesterol and raise “good” cholesterol. Medications are often needed to reach cholesterol goals.
Control high blood pressure. About 60 million people in the U.S. have hypertension, or high blood pressure, making it the most common heart disease risk factor. Nearly one in three 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 and treatment should be individualized, taking into account your entire risk profile. Control blood pressure through diet, exercise, weight management, and if needed, medications.
What Are the Risk Factors for Heart Disease?
There are several risk factors for heart disease; some are controllable, others are not. Uncontrollable risk factors include:
Male sex
Older age
Family history of heart disease
Post-menopausal
Race (African Americans, American Indians, and Mexican Americans are more likely to have heart disease than Caucasians)
Still, there are many heart disease risk factors that can be controlled. By making changes in your lifestyle, you can actually reduce your risk for heart disease. Controllable risk factors include:
Smoking.
High LDL, or “bad” cholesterol and low HDL, or “good” cholesterol.
Uncontrolled hypertension (high blood pressure).
Physical inactivity.
Obesity (more than 20% over one’s ideal body weight).
Uncontrolled diabetes.
High C-reactive protein.
Uncontrolled stress and anger.
Control diabetes. If not properly controlled, diabetes can lead to significant heart damage including heart attacks and death. Control diabetes through a healthy diet, exercise, maintaining a healthy weight, and taking medications as prescribed by your doctor.
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. Most people should exercise 30 minutes a day, at moderate intensity, on most days. More vigorous activities are associated with more benefits. Exercise should be aerobic, involving the large muscle groups. Aerobic activities include brisk walking, cycling, swimming, jumping rope, and jogging. If walking is your exercise of choice, use the pedometer goal of 10,000 steps a day. Consult your doctor before starting any exercise program.
Eat right . Eat a heart-healthy diet low in salt, saturated fat, trans fat, cholesterol, and refined sugars. Try to increase your intake of foods rich in vitamins and other nutrients, especially antioxidants, which have been proven to lower your risk for heart disease. Also eat plant-based foods such as fruits and vegetables, nuts, and whole grains.
Contributing Risk Factors
Check which ones apply to you
Some risk factors are not considered traditional risk factors, but are still thought to contribute to overall risk for heart disease. These include:
Individual response to stress
Although stress is not considered a traditional risk factor, some researchers have noted a relationship between cardiovascular disease risk and stress in a person’s life, their health behaviors and socioeconomic status. Stress may affect established risk factors.
Learn to manage stress by practicing relaxation techniques, learning how to manage your time, setting realistic goals, and trying some new techniques such as guided imagery, massage, Tai Chi or yoga.
Drinking too much alcohol
Intake of too much alcohol can lead to increased blood pressure, heart failure and stroke. It is also linked to high triglycerides, irregular heart beats, obesity, and cancer. Research has shown that those who drink one drink per day (4 oz. of wine, 12 oz. of beer, or 1– 1/2 oz. of 80-proof spirits) may have less risk. However, the American Heart Association does not recommend that non-drinkers start using alcohol or that drinkers increase the amount they drink.
Know your risk factors
If you have a family history of cardiovascular disease or High cholesterol, it is even more important to decrease your other risk factors. Get your cholesterol levels tested every year. Make sure you follow-up with your health care provider every year for a checkup.
Ask your doctor about the ultra-sensitive C-reactive protein (us-CRP) blood test. High us-CRP levels are related to an increased risk of heart attack, stroke, peripheral vascular disease and restenosis (reclosing) of the arteries after angioplasty procedures.
Homocysteine is a protein in the blood. High levels of homocysteine - above 10 - are associated with an increased risk of cardiovascular disease. There have been conflicting studies about the benefits and risks related to treatment of elevated homocysteine levels with folic acid and B vitamins. Therefore, ask your doctor before taking these supplements.
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, high blood pressure, and High cholesterol and triglycerides. Research is showing 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. Poorly controlled stress and anger can lead to heart attacks and strokes. Use stress and anger management techniques to lower your risk. Learn to manage stress by practicing relaxation techniques, learning how to manage your time, setting realistic goals, and trying some new techniques such as guided imagery, massage, Tai Chi, or yoga.
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