Risk factors for heart disease
Some people seek help when they first notice chest pain, shortness of breath, and palpitations. Patients should act at the very first sign that they might be at risk: a family history of heart disease. Other key risk factors for heart disease include:
· High cholesterol and blood pressure
· Diabetes
· Smoking and Secondhand Smoke Exposure
· Obesity
Reduce Risk
Once you’ve determined you have one or more risk factors, take action to reduce your risk. Some suggestions are:
Switch to a healthy diet
Eat heart-healthy foods. Fuel your body with vegetables, fruits, whole grains, and fish. Reduce your intake of saturated fat and cholesterol. Limit your salt intake to no more than 1,500 milligrams per day if you have heart-disease risk. A healthy diet can help protect the heart, improve blood pressure and cholesterol, and reduce the risk of type 2 diabetes.
Exercise
Regular aerobic exercise helps manage your risk of heart disease. Just 30 minutes a day of moderate intensity 5 days a week is sufficient. Regular, daily physical activity can lower the risk of heart disease. Physical activity helps control your weight. It also reduces the chances of developing other conditions that may put a strain on the heart such as high blood pressure. According to the American Heart Association, to lower blood pressure and cholesterol, increase your goal to 40 minutes of moderate- to vigorous-intensity activity 3 to 4 times a week.
Stop smoking and limit alcohol.
Chemicals in tobacco can damage the heart and blood vessels. Cigarette smoke reduces the oxygen in the blood, which increases blood pressure and heart rate because the heart has to work harder to supply enough oxygen to the body and brain. Don’t hesitate to seek assistance through a smoking cessation program that can provide extra tools and support. Alcohol consumption should be limited to no more than 2 drinks per day for men and no more than 1 for women. More than this amount increases the risk of heart disease, high blood pressure, stroke, and other diseases.
Get enough sleep.
Lack of sleep has been linked to higher blood pressure, obesity, diabetes, and a higher risk of stroke and heart attack. Aim for 6 to 8 hours a night. Make sleep a priority in your life. Set a sleep schedule and stick to it by going to bed and waking up at the same time each day.
Know your numbers.
High blood pressure and high cholesterol can damage the heart and blood vessels. Therefore know your blood pressure, cholesterol, and blood sugar levels. Keep them in the healthy range. Regular screening can tell you what your numbers are and whether you need to take action.
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