Decrease Your Risk of Heart Disease
Thursday, March 25th, 2010
Many risk factors related to heart disease cannot be controlled. These types of factors include family history, sex, age, and race. But even though you cannot control the factors you may have been born with, there are plenty of factors that you can.
To decrease your risk of heart disease, it is important that you watch what you put into your body. First of all, you need to eat right and follow a heart healthy diet. This type of diet involves eating foods that are low in salt, cholesterol, refined sugars, and saturated and trans fat. It also involves eating foods that are rich in nutrients like vitamins and antioxidants, and natural foods like fruits, vegetables, nuts, and whole grains. Second, do not smoke, and avoid being around those who do. If you are a smoker, you double your risk of having a heart attack. According to Web MD, in the United States, about 20 percent of all deaths from heart disease are directly related to cigarette smoking.
You can decrease your risk of heart disease by watching your cholesterol levels and blood pressure. As your total amount of cholesterol increases, so does your risk for developing heart disease. Strive to maintain a total cholesterol level that is less than 200 mg, a LDL level that is less than 130 mg, and a HDL level that is higher than 40 mg if you are a man and 50 mg if you are a woman. The most common risk factor for heart disease is high blood pressure, which is classified as any blood pressure reading that is over 140/90. Over time, having high blood pressure can begin to damage the blood vessels or vital organs, leading to heart disease or stroke. Make sure to keep your blood pressure at a healthy range and lower it through diet, exercise, and certain medications.
Decrease your risk of developing heart disease by maintaining a healthy weight and getting plenty of exercise. If you are overweight, chances are you are putting more strain on your heart than your body needs. Not only does excess weight put you at risk for heart disease, it also increases risk factors like diabetes and high blood pressure and cholesterol. Lose extra weight by following a healthy diet and increasing your level of physical activity. It is important to take the time to exercise, even if it’s only in mild to moderate amounts. People who choose to lead sedentary lives risk having a higher rate of death and heart disease.
