Established 2005
You should always keep in mind
that whatever actions you do
today can either help to prevent, delay or minimize the
effect of heart disease or worsen it. The key is to control
risk factors. Granted that you cannot control every risk
factor for heart disease such as family history but you can
definitely do something about your behavior. Age and
gender also influence your risk of heart disease.
Major Risk Factors of Heart Disease
Cholesterol Levels
Cholesterol is a type of a lipid, a soft, fatlike substance
that serves as a source of fuel. Excessive cholesterol can
cause buildup of atherosclerotic plaque. Accumulation of
plaque in 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's
used to repair cell membranes or to make hormones. LDL
cholesterol can accumulate in the walls of your arteries.
HDL cholesterol, the so-called "good" cholesterol,
transports cholesterol to the liver, where it's altered and
removed from the body.
Blood Pressure
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 take a
toll on the heart and on the brain. Blood pressure should
be checked whether or not your levels are high. For normal,
check once every two years. For high-normal, check once a
year. If extremely high, you should get immediate care.
Then get multiple measurements to know 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 may be prevented by maintaining ideal body weight
through exercise and balanced nutrition.
Tips For Controlling Risk of Heart Disease
Stop Smoking
The effect of smoking on your lungs can cause almost every
other medical condition.
Get Active
Routine physical activity is highly recommended and helpful
in controlling obesity. Try to perform 30 minutes of
moderate physical activity every day. Fast walking is one
of the best way to prevent heart disease. If you can lose
even a small amount of weight, five pounds for example, it
may have a positive effect on lipid levels and blood
pressure preventing heart disease.
Limit Alcohol Consumption
Limit daily alcohol intake to three ounces or fewer 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 helpings of fruits and vegetables daily to prevent
heart disease.
Maintain adequate dietary potassium, calcium and magnesium
intake.
Reduce saturated fats and cholesterol to stay away from
heart disease.
Prevent Heart Disease
Copyright 2005 Mike Spencer
About the Author:
Mike Spencer has been helping people protect their health
for many years. To find out how you can help protect your
heart and prevent heart disease visit mikes site at:
http://www.heart-healthy-diet.com
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