An ounce of Prevention is worth more than a Pound of Cure.
"Cardiovascular diseases kill some 950,000 Americans every
year, but as many as two-thirds of these deaths are
preventable. Over the past 50 years, research into the
causes of ischemic heart disease (which causes over half
the deaths from cardiovascular disease) has shown that many
people's risk of a heart attack can be reduced by making
lifestyle changes and taking medication. In addition,
treating high blood pressure reduces the risk of stroke and
congestive heart failure." 1
Heart disease is America's number 1 killer.
Do you know what your risk profile is?
There are numerous risk factors we should all be aware of:
• family history
• high blood pressure
• high blood cholesterol level
• cigarette smoking
• diabetes mellitus
• sedentary lifestyle
• obesity
• advancing age
• stressful lifestyle
• depression
Family History
You obviously can not exchange the parents you inherited
for maybe a set without a history of heart disease,
however, you can change many things within your control.
Heart disease is largely preventable.
High Blood Pressure
High blood pressure increases the hearts workload,
weakening it over time. It also increases the risk of
stroke, heart attack, kidney failure and congestive heart
failure. Aim for a blood pressure of under 140 systolic
(top) and 90 diastolic (bottom), with 120/80 being optimal.
Have your blood pressure checked at least every two years,
you can easily have it checked at most any pharmacy.
High cholesterol and high triglycerides
Having total cholesterol over 200 indicates a higher
susceptibility to heart disease. The target should be to
have an LDL ("bad" cholesterol) lower than 130, HDL ("good"
cholesterol) over 45, and triglycerides at 150 or even
lower. Triglycerides are emerging as a significant risk
factor.
Do You Smoke?
One word: STOP!
Cigarette smoking is the most important preventable cause
of premature death in the country. If you smoke your risk
of developing heart disease increases dramatically.
Diabetes
Diabetes is a serious risk factor. Regardless of age,
diabetics have a much higher risk of heart disease than
non-diabetics. If you have diabetes, work at maintaining a
healthy weight, keep physically active, minimize dietary
fat and calories, and consult your doctor.
Do you lead a sedentary lifestyle?
Inadequate physical activity does not provide for adequate
blood fl ow through your arteries which can lead to
blockages. These blockages can lead to some form of
coronary event. The heart is a muscle and muscles need to
work to stay strong. If you want to maintain a strong and
healthy heart you need to exercise regularly.
Get some physical activity. Put down the remote and the
potato chips and go for a walk. This is a great stress
reliever and it will burn off those calories from dinner.
Do not snack while you are walking.
Obesity and overweight
The incidence of obesity is in a crisis mode. Being more
than 30 percent over your ideal body weight makes you more
likely to develop heart disease, even with no other risk
factors. New guidelines recommend your waist circumference
should be less than 35 inches.
Carrying around excess weight puts an extra burden on your
heart and can take years off your life. An improper diet
and inadequate exercise often lead to coronary artery
disease. Fatty foods can increase cholesterol levels.
Carbohydrates convert to triglycerides which when elevated
to unsafe levels can indicate type II diabetes and heart
disease.
Do you lead a stressful life?
Stress can lead to many physical ailments including heart
disease and stroke. Stress puts an unhealthy heavy burden
on your heart.
Stress can be deadly so try to minimize it in your daily
life. Detach from the outcome of events you are worried
about and don't force things to occurr the way you expect.
Let it go and watch with amazement how what you want does
happen without your interference.
Try meditation or just quieting your mind for a few minutes
to relax tension and stress levels.
Give problems the "10 year test" Will this problem really
matter 10 years from now? If the answer is no, it is not
worth worrying about today either. Exercise strengthens
your heart so it is more capable of handling stress.
Aerobic activities like bicycling, playing tennis, running,
swimming, and walking are excellent ways to strengthen your
heart muscle.
Why exercise is so important?
Regular physical activity and maintaining the proper weight
are essential to reducing your risk of heart disease and
improving quality of life. It is not news that exercise
improves your heart health. Consistent exercise may in fact
lower cholesterol and triglyceride levels, raise HDL (good)
cholesterol, and lower blood pressure.
The aging process can be slowed from physical activity and
exercise. The capacity of muscles and other tissues to
utilize oxygen decreases naturally with age. Exercise and
other physical activity can reduce the rate of this
decrease. The calorie burn rate at rest also decreases as
you age. Regular exercise can offset this by helping your
body burn more calories. Calories continue to burn even
hours after exercise. Bones and muscles work better when
they're used than when they are not.
Natural Supplements can be very beneficial as a preventive
measure against heart disease
Omega 3 fish oils are a healthy way of helping prevent
heart disease
"Evidence shows that even after age 50 and even if heart
disease has already developed, healthy lifestyle changes -
stopping smoking, eating a healthy diet, exercising
sensibly, and lowering cholesterol and blood pressure
levels with medication - may improve the odds for a longer,
more active life." 1
Footnotes:
1 - Preventing Heart Disease, March 12, 2002 American
College of Cardiology
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http://www.lipidshield.com/LifestyleChanges.php .
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