|News on Health|
|How to Protect Your Heart||Your Health is our Priority|
to MayoClinic USA
You can prevent heart disease by following a heart-healthy lifestyle. Here are five
strategies to help you protect your heart.
Heart disease may be a leading cause of death, but that doesn't mean you have to
accept it as your fate. Although you lack the power to change some risk factors —
such as family history, sex or age — there are some key heart disease prevention
steps you can take.
You can avoid heart problems in the future by adopting a healthy lifestyle today. Here
are five heart disease prevention tips to get you started.
1. Don't smoke or use tobacco
Smoking or using tobacco 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 (atherosclerosis). Atherosclerosis can ultimately
lead to a heart attack. When it comes to heart disease prevention, no amount of
smoking is safe. Smokeless tobacco and low-tar and low-nicotine cigarettes also are
risky, as is exposure to secondhand smoke.
In addition, the nicotine in cigarette smoke makes your heart work harder by
narrowing your blood vessels and increasing your heart rate and blood pressure.
Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This
increases your blood pressure by forcing your heart to work harder to supply enough
oxygen. Even so-called "social smoking" — smoking only while at a bar or restaurant
with friends — is dangerous and increases the risk of heart disease.
Women who smoke and take birth control pills are at greater risk of having a heart
attack or stroke than are those who don't do either. This risk increases with age,
especially in women older than 35.
The good news, though, is that when you quit smoking, your risk of heart disease
drops dramatically within just one year. And no matter how long or how much you
smoked, you'll start reaping rewards as soon as you quit.
2. Exercise for 30 minutes on most days of the week
Getting some regular, daily exercise can reduce your risk of fatal heart disease. And
when you combine physical activity with other lifestyle measures, such as maintaining
a healthy weight, the payoff is even greater.
Physical activity helps you control your weight and can reduce your chances of
developing other conditions that may put a strain on your heart, such as high blood
pressure, high cholesterol and diabetes. It also reduces stress, which may be a
factor in heart disease.
Try getting at least 30 to 60 minutes of moderately intense physical activity most
days of the week. However, even shorter amounts of exercise offer heart benefits,
so if you can't meet those guidelines, don't give up. You can even break up your
workout time into 10-minute sessions.
And remember that activities such as gardening, housekeeping, taking the stairs and
walking the dog all count toward your total. You don't have to exercise strenuously
to achieve benefits, but you can see bigger benefits by increasing the intensity,
duration and frequency of your workouts.
3. Eat a heart-healthy diet
Eating a special diet called the Dietary Approaches to Stop Hypertension (DASH)
eating plan can help protect your heart. Following the DASH diet means eating foods
that are low in fat, cholesterol and salt. The diet is rich in fruits, vegetables, whole
grains and low-fat dairy products, which can help protect your heart. Beans, other
low-fat sources of protein and certain types of fish also can reduce your risk of heart
Limiting certain fats you eat also is important. Of the types of fat — saturated,
polyunsaturated, monounsaturated and trans fat — saturated fat and trans fat
increase the risk of coronary artery disease by raising blood cholesterol levels.
Major sources of saturated fat include:
Coconut and palm oils
Sources of trans fat include:
Deep-fried fast foods
Packaged snack foods
Look at the label for the term "partially hydrogenated" to avoid trans fat.
Heart-healthy eating isn't all about cutting back, though. Most people need to add
more fruits and vegetables to their diet — with a goal of five to 10 servings a day.
Eating that many fruits and vegetables can not only help prevent heart disease, but
also may help prevent cancer.
Omega-3 fatty acids, a type of polyunsaturated fat, may decrease your risk of heart
attack, protect against irregular heartbeats and lower blood pressure. Some fish,
such as salmon and mackerel, are a good natural source of omega-3s. Omega-3s are
present in smaller amounts in flaxseed oil, walnut oil, soybean oil and canola oil, and
they can also be found in supplements.
Following a heart-healthy diet also means drinking alcohol only in moderation — no
more than two drinks a day for men, and one a day for women. At that moderate
level, alcohol can have a protective effect on your heart. More than that becomes a
4. Maintain a healthy weight
As you put on weight in adulthood, your weight gain is mostly fat rather than muscle.
This excess weight can lead to conditions that increase your chances of heart
disease — high blood pressure, high cholesterol and diabetes.
One way to see if your weight is healthy is to calculate your body mass index (BMI),
which considers your height and weight in determining whether you have a healthy
or unhealthy percentage of body fat. BMI numbers 25 and higher are associated with
higher blood fats, higher blood pressure, and an increased risk of heart disease and
The BMI is a good, but imperfect guide. Muscle weighs more than fat, for instance,
and women and men who are very muscular and physically fit can have high BMIs
without added health risks. Because of that, waist circumference also is a useful tool
to measure how much abdominal fat you have:
Men are considered overweight if their waist measurement is greater than 40 inches
(101.6 centimeters, or cm)
Women are overweight if their waist measurement is greater than 35 inches (88.9
Even a small weight loss can be beneficial. Reducing your weight by just 10 percent
can decrease your blood pressure, lower your blood cholesterol level and reduce
your risk of diabetes.
5. Get regular health screenings
High blood pressure and high cholesterol can damage your heart and blood vessels.
But without testing for them, you probably won't know whether you have these
conditions. Regular screening can tell you what your numbers are and whether you
need to take action.
Blood pressure. Regular blood pressure screenings start in childhood. Adults should
have their blood pressure checked at least every two years. You may need more-
frequent checks if your numbers aren't ideal or if you have other risk factors for heart
disease. Optimal blood pressure is less than 120/80 millimeters of mercury.
Cholesterol levels. Adults should have their cholesterol measured at least once every
five years starting at age 20. You may need more frequent testing if your numbers
aren't optimal or if you have other risk factors for heart disease. Some children may
need their blood cholesterol tested if they have a strong family history of heart
Diabetes screening. Since diabetes is a risk factor for developing heart disease, you
may want to consider being screened for diabetes. Talk to your doctor about when
you should have a fasting blood sugar test to check for diabetes. Depending on your
risk factors, such as being overweight or a family history of diabetes, your doctor may
recommend first testing you for diabetes sometime between ages 30 and 45, and
then retesting every three to five years.