|
Home
HEART
DISEASE
Prevent Heart Disease
You should always keep in mind that whatever actions you
do today can either help to prevent, delay or minimize
the effect of heart disease or worsen it. The key is to
control risk factors. Granted that you cannot control
every risk factor for heart disease such as family
history but you can definitely do something about your
behavior. Age and gender also influence your risk of
heart disease.
Major Risk Factors of Heart Disease
Cholesterol Levels
Cholesterol is a type of a lipid, a soft, fatlike
substance that serves as a source of fuel. Excessive
cholesterol can cause buildup of atherosclerotic plaque.
Accumulation of plaque in arteries can block blood flow
and lead to a heart attack. LDL cholesterol, the
so-called "bad" cholesterol, is transported to sites
throughout the body, where it's used to repair cell
membranes or to make hormones. LDL cholesterol can
accumulate in the walls of your arteries. HDL
cholesterol, the so-called "good" cholesterol,
transports cholesterol to the liver, where it's altered
and removed from the body.
Blood Pressure
Normal blood pressure level is defined as less than 130
millimeters of mercury (mm Hg) for systolic blood
pressure and less than 85 mm Hg for diastolic blood
pressure. The higher the blood pressure, the more likely
it is to take a toll on the heart and on the brain.
Blood pressure should be checked whether or not your
levels are high. For normal, check once every two years.
For high-normal, check once a year. If extremely high,
you should get immediate care. Then get multiple
measurements to know if a high level is sustained over
time.
Diabetes
Another risk factor for heart disease is diabetes, a
chronic disease of insulin deficiency or resistance.
Type 2 diabetes, the most common type, is associated
with obesity and may be prevented by maintaining ideal
body weight through exercise and balanced nutrition.
Tips For Controlling Risk of Heart Disease
Stop Smoking
The effect of smoking on your lungs can cause almost
every other medical condition.
Get Active
Routine physical activity is highly recommended and
helpful in controlling obesity. Try to perform 30
minutes of moderate physical activity every day. Fast
walking is one of the best way to prevent heart disease.
If you can lose even a small amount of weight, five
pounds for example, it may have a positive effect on
lipid levels and blood pressure preventing heart
disease.
Limit Alcohol Consumption
Limit daily alcohol intake to three ounces or fewer to
prevent heart disease. People who drink large amounts of
alcohol (six to eight ounces a day) tend to have higher
blood pressure.
Watch What You Eat
Eat five helpings of fruits and vegetables daily to
prevent heart disease.
Maintain adequate dietary potassium, calcium and
magnesium intake.
|