You should always keep in mind that any action you take today can help prevent, delay, or minimize the effect of heart disease or make it worse. The key is to control the risk factors. It’s true that you can’t control all risk factors for heart disease, such as family history, but you can definitely do something about your behavior. Age and gender also influence the risk of heart disease.
Main risk factors for heart disease
cholesterol levels
Cholesterol is a type of lipid, a soft, fat-like substance that serves as a fuel source. Excess cholesterol can cause atherosclerotic plaque buildup. Plaque buildup in the 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 is used to repair cell membranes or to make hormones. LDL cholesterol can build up on the walls of the arteries. HDL cholesterol, the so-called “good” cholesterol, carries cholesterol to the liver, where it is broken down and removed from the body.
Blood pressure
The 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 affect the heart and brain. Blood pressure should be controlled whether your levels are high or not. For normal, check once every two years. For high normal, check once a year. If it is extremely high, you should get immediate attention. Then take multiple measurements to see 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 can be prevented by maintaining ideal body weight through exercise and balanced nutrition.
Tips for Managing Heart Disease Risk
Stop smoking
The effect of smoking on the lungs can cause almost any other medical condition.
activate
Routine physical activity is highly recommended and useful to control obesity. Try to get 30 minutes of moderate physical activity every day. Walking briskly is one of the best ways to prevent heart disease. If you can lose even a small amount of weight, five pounds for example, it can have a positive effect on lipid levels and blood pressure to prevent heart disease.
restrict alcohol consumption
Limit daily alcohol intake to three ounces or less 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 servings of fruits and vegetables a day to prevent heart disease.
Maintain an adequate intake of potassium, calcium and magnesium in the diet.
Reduce saturated fat and cholesterol to stay away from heart disease.