Unfortunately, coronary heart disease is the nation’s leading killer of both men and women
and approximately 500,000 Americans die each year from the disease. In general, more
people die from heart disease than the next five leading causes of death combined. And women,
most of whom believe breast cancer is the biggest threat to their health, are more likely
to die from heart disease than from anything else, according to the National Institutes of
Health (NIH). The NIH also predicts that one of every two men and one out of every three
women aged 40 and under will develop some form of heart disease.
So, the statistics may depress you, but there is good news.
Many of the deaths caused by heart disease can be prevented.
Controlling for the risk factors related to heart disease may
be one of the best ways to prevent this illness.
The risk factors related to heart disease are: high blood pressure, high blood
cholesterol, smoking, obesity, physical inactivity, diabetes, stress, gender, heredity, and
age.
Many of these risk factors can be reduced or eliminated through a simple lifestyle
change. The others (such as gender, heredity and age) are obviously uncontrollable. But
for those factors that are controllable, here are some tips to help you in your quest to
win the battle against heart disease.
- Lower high cholesterol levels. Many people may think that cholesterol is bad, but in
fact the body needs and actually makes cholesterol. Cholesterol performs several functions
in the body, but in excess amounts can be harmful. One of the best things you can do to
help control cholesterol is through dietary changes. Foods that are high in saturated fat
and total fat are usually high in cholesterol as well. Saturated fat has been shown to
raise blood cholesterol levels and is usually found in high amounts in fried foods and
foods that come from animals. To help cut down on the saturated fat in your diet, choose
lean cuts of meat, soft margarine spreads in place of butter, skim and 1% percent milk in place of
whole and eat plenty of fruits, vegetables and grain products. You should also look for
foods that have been broiled, boiled, baked or roasted instead of fried.
- Lose the extra pounds. Losing weight is not easy, but fad diets will not work in the
long run. Instead, you should focus on a heart-healthy eating plan by adopting some of the
changes mentioned above. Choose more nutritious foods, low-calorie foods, and remember
that portion control is important as well. Physical activity is also helpful. To learn
more about nutritious food choices, check out the "Choose
More, Choose Less Chart." When it comes to losing weight, there is no
quick solution.
- If you smoke, quit. There is absolutely no safe way to smoke. Smokers are two to six
more times more likely to have a heart attack than those who do not smoke. However, if you
quit, your risk drops dramatically. Even if you have already had a heart attack, quitting
smoking still decreases your risk (in some women the risk of having a second heart attack
is decreased by 50 percent), according to the NIH.
- Become physically active if you are not already. Research has shown that even small
amounts of exercise throughout the day are helpful. You should strive to get at least 30
minutes of activity every day. As always, consult your doctor before beginning any
exercise program. And remember, if you are new to exercise, start slowly.
-
Lower your blood pressure if it is high. A reading of 140/90 or
above is considered high (120/80 is considered normal). High blood pressure makes the
heart work harder and may eventually lead to stroke, heart disease, heart failure and
several other diseases. Blood pressure usually increases with age but it can be
controlled. To help keep blood pressure in check you should: lose excess weight, become
physically active, choose foods low in sodium and limit alcohol intake.
