Many countries use the month of February to focus on heart disease. Unfortunately, despite the many advances in medicine heart disease is still a leading cause of death and sickness worldwide. Many of us can prevent heart disease by following a heart-healthy lifestyle.
Risk factors for heart disease
Some individuals are at an increased risk for heart disease. Some factors such as family history and age, we can do little about, but others we can do a lot to decrease our risks. The following are risk factors for heart disease that we can do something about. They include:
• Smoking.
• High LDL, or “bad” cholesterol, and low HDL, or “good” cholesterol.
• Uncontrolled hypertension (high blood pressure).
• Physical inactivity.
• Obesity.
• Uncontrolled diabetes.
• Uncontrolled stress and anger.
Heart disease prevention
There are some key heart disease prevention steps you can take to reduce your risk of developing heart disease. You can avoid heart problems in the future by adopting a healthy lifestyle today. Here are seven heart disease prevention tips you can adopt:
Do not smoke or use tobacco
Smoking or using tobacco of any kind is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries due to plaque buildup (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack.
When it comes to heart disease prevention, no amount of smoking is safe. But, the more you smoke, the greater your risk. Even second-hand smoking is dangerous.
The good news, though, is that your risk of heart disease begins to lower soon after quitting. Your risk of coronary heart disease significantly reduces one year after quitting smoking. Your risk of coronary heart disease drops almost to that of a nonsmoker in about 15 years.
Exercise regularly
Daily exercise can reduce your risk of heart disease. Before starting a new exercise regime please contact your doctor. He or she will be able to give you advice on the type and length of time of exercise that is best for you. There are a number of activities that can allow you to get the required exercise. Such activities like gardening, dancing, involvement in an outdoor sports and swimming are all excellent for heart disease prevention.
Eat a heart-healthy diet
Everyone should aim for a varied, well-balanced diet. The best way to make sure you get a bit of everything you need is to eat a variety of foods, from different food groups every day, like:
• plenty of fruit and vegetables
• wholegrain varieties of starchy foods like bread, rice, and potatoes
• some milk and dairy products (lower-fat options if possible)
• some meat, fish, eggs, beans and other non-dairy sources of protein
• only a small amount of foods and drinks high in fats and/or sugar, particularly processed foods like cakes, biscuits and pastry
• choose options that are lower in fat, salt and sugar whenever you can
Stay away from processed or prepared foods that are often high in salt and added sugar. They are also filled with preservatives.
Maintain a healthy weight
Being overweight — especially if you carry excess weight around your middle — increases your risk of heart disease. Excess weight can lead to conditions that increase your chances of heart disease — including high blood pressure, high cholesterol and diabetes.
Metabolic syndrome — a combination of fat around your abdomen, high blood pressure, high blood sugar and high triglycerides — also increases the risk of heart disease.
Get enough quality sleep
People who do not get enough sleep have a higher risk of obesity, high blood pressure, heart attack, diabetes and depression. Most adults need seven to nine hours of sleep each night.
Manage stress
All of us have to experience some level of stress at times, but it is how we deal with stress that will determine how it will affect our health.
Some people cope with stress in unhealthy ways such as overeating, having unprotective sex, drinking or smoking. Finding alternative ways to manage stress, such as physical activity, relaxation exercises or meditation, are much better options.
Get regular health screenings
High blood pressure and high cholesterol can damage your heart and blood vessels. You will need to visit your doctor and get tested regularly to determine if you have various conditions that can affect your heart. Some of these conditions, such as high blood pressure, have few symptoms in the early stages. Regular screening can tell you what your numbers are and whether you need to take action. If your doctor prescribes various medications make sure you take them as prescribed, and have regular medical check ups even if you do not have any symptoms.
If you do have symptoms do not ignore them. See your doctor if you feel anything unusual like shortness of breath, changes in your heart rhythm or extreme tiredness. Also, watch for pain in your jaw or back, nausea or vomiting, sweating or flu-like symptoms. All these might indicate heart disease.
Conclusion
Heart disease affects many individuals. Individuals can decrease their chances of developing heart disease by adopting a number of lifestyle changes. Sometimes, small changes to your lifestyle can really cut your odds of having a heart attack. All of us are encouraged to adopt a heart healthy lifestyle today.
Ask Your Dr is a health education column and is not a substitute for medical advice from your physician. The reader should consult his or her physician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field are ongoing, it is possible that new findings may supersede some data presented.
Dr Brett Hodge MB BS DGO MRCOG is an obstetrician/Gynaecologist and Family Doctor with over thirty-six years in clinical practice. Dr Brett Hodge has a medical practice in The Johnson Building in The Valley (Tel: 264 497 5928).
