We hear a lot of bad news about cardiovascular disease. For instance, in one form or another, including high blood pressure and heart disease, an amazing 81 million Americans suffer from cardiovascular disease. In 2006, it accounted for around 34 percent of all deaths. But there’s also good news. For the most part, lowering your risk of developing heart disease is a matter of common sense. The steps you can take start right here:
- Watch your weight. People who have excessive body fat are more likely to develop heart disease or suffer a stroke even if they have no other risk factors. If you are overweight, set your sights on losing weight gradually.
- Exercise regularly. Besides weight control, exercise may help relieve tension and help control cigarette smoking, high blood pressure, high blood cholesterol and diabetes. The American Heart Association recommends aerobic exercises such as swimming and walking at moderate intensity 30-60 minutes at a time at least three to four times a week.
- Manage your cholesterol. A diet low in saturated fats—one that features vegetables and fruits, lean meats, low- or no-fat dairy products, and a variety of grain products like bread, cereal, rice, and pasta—can help you keep your cholesterol under control. Make sure you take an annual cholesterol test.
- Stop smoking. If you need another reason to quit smoking, here it is: cigarette smoking is a major risk factor for heart disease and stroke. If you need help quitting, ask your doctor about joining a smoking cessation program.
Remember that keeping your heart healthy is a team effort. Involve family members and friends in supporting your heart-healthy choices, and meet regularly with your physician.
For more information
Your physician is your first stop for advice on how to control your risk factors for heart disease. You can also learn what will help from the National Heart, Lung, and Blood Institute (NHLBI) of the National Institutes of Health. You can reach the NHLBI Health Information Center by phone (301-592-8573, Monday through Friday, 9:00 a.m. to 5:00 p.m. Eastern time), by e-mail (NHLBIinfo@rover.nhlbi.nih.gov ) or by visiting their Web site at http://www.nhlbi.nih.gov/health/infoctr/index.htm.