is the buildup of plaque in the arteries. This buildup develops gradually
over time, as soft fatty streaks form along the inner walls of arteries. As
the buildup continues, these streaks begin to harden into plaque, which
constricts the blood flow through the arteries. This can lead to a heart
attack, the formation of blood clots, or stroke.
There are several risk factors that may contribute to whether or not you
will develop some form of cardiovascular disease during your lifetime. Some
of these risk factors are beyond your control, such as your gender and your
genes, for instance. Men typically run a higher risk of developing
cardiovascular disease than women, as do people who have other family
members who have the disease. There are other risk factors, however, that
can be controlled or eliminated by following a healthy lifestyle.
Here are eight steps that you can take to have a healthy heart and lower
your chances of developing cardiovascular disease:
Know your risk factors.
It is important to be aware of any risk factors that you may possess. For
example, if you have a parent or other close family member with
cardiovascular disease, you are at a higher risk. The odds of developing
cardiovascular disease also tend to increase as we age. People who have
diabetes have an elevated risk of developing cardiovascular disease because
chronic high blood sugar is associated with the narrowing of the arteries.
People with diabetes also tend to have lower levels of "good" HDL
cholesterol and increased levels of triglycerides (blood fats).
Make healthy food choices.
Your diet can have a major impact on your chances of developing
cardiovascular disease. Limit your intake of greasy, fried, or fatty foods
and red meats. Fill your diet instead with fresh fruits and vegetables, lean
meats such as poultry and seafood, and fiber-rich foods such as whole-grain
Quaker oatmeal and whole-grain breads.
If you're overweight, get to a healthy weight and maintain it.
If you are currently overweight, your odds of developing cardiovascular
disease are higher. A loss of just ten to twenty pounds can help lower your
likelihood of developing cardiovascular disease. Work with your physician or
registered dietitian to find a healthful eating plan that will work for you.
Establish and follow a regular exercise program.
To reduce the risk of chronic disease you should engage in at least 30
minutes of moderate intensity activity most days of the week. Consult with
your family physician to see what forms of activity are appropriate for your
age and current physical condition.
Have your cholesterol and blood pressure checked regularly.
Have your family physician check your cholesterol and blood pressure at
least once a year. If either of these sets of numbers is high, your chances
of developing cardiovascular disease greatly increase. Your physician can
help you modify your lifestyle by improving your diet and adding exercise in
order to bring your numbers under control. In some cases, your physician may
also prescribe medication to help return your cholesterol or blood pressure
numbers to normal levels.
If you smoke, you should quit.
Smoking is one of the leading causes of cardiovascular diseases. According
to the American Medical Association, people can cut their risk of developing
cardiovascular disease in half within one year of quitting smoking.
Get a handle on your stress.
Stress may help contribute to heart disease. Stress can also cause your
blood pressure to rise and may lead to unhealthy behaviors such as smoking
or binging on unhealthy foods. Try practicing meditation or yoga as a way to
combat stress. Take a few minutes out of each day and do something you
enjoy, such as listening to music or reading, for example.
Don't ignore possible warning signs.
That burning sensation in your chest may simply be the result of heartburn,
but it could also be a warning sign of the presence of cardiovascular
disease. Other symptoms may include a sense of tightness emanating from the
breastbone and into the neck, jaw and arm or a shortness of breath. If you
have any of these symptoms, don't casually dismiss them. Let your physician
determine what is causing them and follow his advice.
Heart disease is a leading cause of death in for both men and women. While
some of the causes are beyond your control, many of them are not. If you
follow a healthful diet and lead an active lifestyle, you may be able to
reduce your risk of heart disease. Work with your family physician to
develop a lifestyle plan that is right for you.
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