Heart disease and stroke are the two leading causes of death in the United States. It is important to have an understanding of the various risk factors for these diseases and to take measures to reduce your risk.
Risk Factors for Heart Disease
The major risk factor for heart disease is high blood pressure, or hypertension. Hypertension is defined as having a systolic blood pressure greater than 140 and/or diastolic blood pressure greater than 90. If you have high blood pressure, you should discuss it with your doctor.
Other risk factors include smoking, high cholesterol, high triglycerides, diabetes, obesity, physical inactivity, family history, age, gender, race, and stress.
How to Reduce Your Risk
1. Reduce your risk by quitting smoking.
Smoking is one of the most significant risk factors for heart disease. If you smoke, stop now!
2. Maintain a healthy weight.
Obesity is a major risk factor for heart disease. It is important to maintain a healthy weight. Excess weight increases your risk of heart disease and stroke.
3. Exercise regularly.
Regular exercise can help lower your risk of heart disease. Aim for 30 minutes of moderate activity every day. You do not need to run a marathon; just get up and move. Walking, jogging, swimming, dancing, biking, and gardening are all forms of exercise that you can do.
4. Limit alcohol consumption.
Alcohol intake can increase your risk of heart disease. One drink per day is OK, but if you drink more than that, you are increasing your risk. Limit your intake to 1 drink per day for women and 2 drinks per day for men.
5. Cut down on salt.
Sodium is a major cause of high blood pressure. Try to limit your sodium intake to less than 2,300 mg per day. This is equivalent to about 1 teaspoon of salt.
6. Eat a healthy diet.
Eating a diet high in fruits and vegetables will help you reduce your risk of heart disease. The best way to eat a healthy diet is to prepare meals from scratch using whole foods. You will also get more fiber, vitamins, and minerals.
7. Lower your LDL (“bad”) cholesterol.
High LDL cholesterol is a major risk factor for cardiovascular disease. Eat foods that are rich in monounsaturated fats (avocado, olive oil, canola oil, peanut butter, almonds), polyunsaturated fats (fish, soybean oil, sunflower oil, corn oil), or plant sterols (soybeans, nuts). These foods will help lower your LDL cholesterol.
8. Increase your HDL (“good”) cholesterol.
Eat foods that are rich sources of monounsaturated fats (olive oil, avocado, peanut butter, almonds), plant sterols (soy beans, nuts), and omega 3 fatty acids (fish, flaxseed oil, walnuts). These foods will help increase your HDL cholesterol.
9. Keep your blood pressure under control.
Blood pressure is measured in millimeters of mercury (mm Hg). A normal blood pressure is 120/80 mm Hg. Blood pressure readings are taken at the top of the arm, usually between the brachial artery and the wrist. A higher reading means a higher risk of heart disease. If you have high blood pressures, you should discuss this with your doctor.
At Risk for Stroke
Stroke is the third leading cause of death in the United States and the fifth leading cause of disability. There are many risk factors for stroke. Some of them are similar to those for heart disease, including high blood pressure, smoking, high cholesterol, high blood sugar, and lack of exercise. Other risk factors include diabetes, family history, age, race, and sex.
A stroke occurs when a blood vessel in the brain bursts or leaks. It can be caused by a clot that forms in the arteries of the brain, which blocks blood flow to the brain, or by bleeding into the brain tissue.
The signs of a stroke are sudden numbness, weakness, trouble seeing, trouble speaking, or trouble walking. If you have any of these symptoms, call 911 immediately. If you have a stroke, you may also experience confusion, loss of balance, and seizures.
Preventing a Stroke
Preventing a stroke involves reducing your risk of heart disease and high blood pressure, controlling your weight, limiting alcohol intake, eating a healthy diet, exercising regularly, maintaining a healthy lifestyle, and taking medications.
For additional information on how to prevent stroke, visit the American Stroke Association website.
DISCLAIMER:
This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not FDA approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to “diagnose, treat, cure or prevent any disease.”
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