Heart Disease Prevention

Every day, 4,000 Americans suffer from heart attacks. Those who are lucky enough to recover often suffer another (and often fatal) attack later on. Heart disease — the No. 1 cause of death in the United States — kills more than twice as many people as all forms of cancer. The good news is that it’s largely preventable, and taking steps to minimize your risk can add up to 10 years to your life.

Some risk factors are beyond your control; for example, heredity (cardiovascular disease tends to run in families), ethnicity (African-Americans and Native Americans are at higher risk), and age (four of five deaths from heart disease occur in people over age 65). But there are lifestyle factors you can control that will help prevent (or at least postpone) cardiovascular problems.

Diet

You really are what you eat. If you typically consume a large amount of high-fat foods, you’re contributing to the build-up of plaque in your arteries, and plaque impedes blood flow. If a blockage occurs in an artery that carries blood to the heart, it causes a heart attack. If a blockage occurs in an artery that carries blood to the brain, it causes a stroke. A healthy diet, however, helps keep your arteries clear and your blood flowing freely. Try these tips:

• Eat more fish, and skinless chicken and turkey.

• Eat more vegetables and fruits. Oranges, bananas, potatoes and tomatoes, for example, supply your body with potassium, which may help control blood pressure. They also provide essential antioxidant vitamins.

• Eat more fiber-rich foods such as oatmeal, oat bran, rice, wheat bran, barley and beans.

• Bake, broil, steam or grill foods rather than frying.

• Try sherbet, ice milk or frozen low-fat yogurt instead of ice cream.

• Avoid adding salt to foods at the table. Cutting back on sodium may help lower blood pressure.

• If you drink beer, wine, or other alcoholic beverages, do so in moderation (two drinks per day for men and no more than one drink daily for women).

Maintain a healthy body weight

The best way to do this is to make sure the calories you consume do not exceed the calories you burn. Being overweight (15 pounds or more) increases your risk for cardiovascular problems because excess body weight forces your heart to work harder and less efficiently. If you’re overweight, losing 5-10 percent of your body weight can significantly reduce your risk of heart disease. If you need to lose, focus on a gradual weight reduction of one or two pounds per week.

Get moving

Regular exercise is essential for a healthy heart. Because it’s a muscle, it gets stronger with regular exercise like any other muscle in your body. To get the most benefit, you need aerobic exercise (brisk walking, jogging, swimming, cycling) at least three times a week for 30 minutes. But even if you think you don’t have time for an exercise routine, there are ways to strengthen your heart muscle: Take the stairs instead of the elevator. Park at the far end of the parking lot when you go to the mall. Do housework or yardwork at a quicker pace and more often (like vacuuming, or hoeing the garden every day). Get out of your chair to change the TV channel rather than using the remote.

Don’t smoke

Smokers are up to three times more likely to have a heart attack than non-smokers. Nicotine injures the lining of blood vessels and increases the build-up of fatty deposits, which can lead to cardiovascular disease. Exposure to other people’s smoke (second-hand smoke) can also increase your risk.

Reduce stress

Stress can adversely affect your heart health. It can raise your blood pressure and injure the arteries due to increased blood flow during the stress response. Relaxation techniques such as yoga, meditation and massage can often help lower your stress level.