Prevent
Heart Disease
by: Mike
Spencer 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.
Copyright 2005 Mike Spencer |
