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.
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. Total cholesterol
goal should be less than 200 mg/dl; HDL, the good cholesterol, higher than
40 mg/dl (the higher the better); and LDL should be less than 130 mg/dl in
healthy adults. For those with heart disease, LDL goal should be less than
100 mg/dl (or 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 lower cholesterol levels and
reduce your risk for heart disease. Often, medications are needed to reach
cholesterol goals.
Control high blood pressure. More than 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. The goal is
to reach a blood pressure of 120/80 or lower. Like cholesterol, blood
pressure treatment should be individualized, taking into account your entire
risk profile. Control blood pressure through diet, exercise, weight
management, and if needed, medications
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.