How To Prevent and Control Heart Disease Risk
Factors
You can prevent and control many heart disease risk
factors, such as
high
blood cholesterol,
high
blood pressure, and
overweight
and obesity, with lifestyle changes and medicines. Only a few risk factors,
such as age, gender, and family history, can't be controlled.
To reduce your risk for
heart
disease and
heart
attack, try to control each risk factor you can. The good news is that many
lifestyle changes help control several heart disease risk factors at the same
time. For example, physical activity lowers your blood pressure, helps control
diabetes and prediabetes, reduces stress, and helps control
your weight.
A Lifelong Approach
Many lifestyle habits begin during childhood. Thus,
parents and families should encourage their children to make heart healthy
choices, such as following a healthy diet and doing enough physical activity.
Make following a healthy lifestyle a family goal.
To achieve this goal, it's important to learn about
key health measures, such as weight, body mass index (BMI), waist
circumference, and your child's BMI-for-age percentile. For more information
about BMI in adults and children, see "Heart Disease
Risk Factors."
Be aware of you and your family members' blood
pressure, blood cholesterol, and blood sugar levels. Once you know these
numbers, you can work to bring them into, or keep them within, a healthy
range.
Making lifestyle changes can be hard. However,
making lifestyle changes as a family can make it easier for everyone to prevent
or control their heart disease risk factors.
For tips on how to help your children adopt healthy
habits, visit the National Heart, Lung, and Blood Institute's (NHLBI's)
We
Can! Ways to Enhance Children's Activity & Nutrition Web site. For
more information on how to cope with lifestyle changes see "Other Lifestyle
Concerns" below.
Lifestyle Changes
A healthy lifestyle can lower the risk for heart
disease and may prevent current heart disease from worsening. A healthy
lifestyle includes:
- Following a healthy diet
- Maintaining a healthy weight
- Doing physical activity regularly
- Quitting smoking
- Managing stress
Following a Healthy Diet
A healthy diet is an important part of a healthy
lifestyle. To lower your risk for heart disease and heart attack, you and your
family should follow a diet that's:
- Low in saturated and trans fats.
Saturated fats are found in some meats, dairy products, chocolate, baked goods,
and deep-fried and processed foods. Trans fats are found in some fried
and processed foods. Both types of fat raise your LDL, or "bad," cholesterol
level.
- High in the types of fat found in fish and olive
oil. These fats are rich in omega-3 fatty acids. Omega-3 fatty acids lower your
risk for heart attack, in part by helping prevent blood clots.
- High in fiber, whole grains, fruits, and
vegetables. A diet that's rich in these elements not only helps lower your LDL
cholesterol level, but also provides nutrients that may help protect against
heart disease.
- Low in salt and sugar. A low-salt diet can help
you manage your blood pressure. A low-sugar diet can help you prevent weight
gain and control diabetes and prediabetes.
Research suggests that drinking small to moderate
amounts of alcohol regularly also can lower your risk for heart disease. One
drink a day can lower your risk by raising your HDL, or "good," cholesterol
level. One drink is a glass of wine, beer, or a small amount of hard
liquor.
If you don't drink, this isn't a recommendation to
start using alcohol. If you're pregnant, if you're planning to become pregnant,
or if you have another health condition that could make alcohol use harmful,
you shouldn't drink.
Also, too much alcohol can cause you to gain weight
and raise your blood pressure and triglyceride levels. In women, even one drink
a day may raise the risk for certain types of cancer.
Teach your children how to make healthy food
choices. For example, have them help you shop for and make healthy foods. Set a
good example by following the same heart healthy diet that you ask your
children to follow. For more information on following a healthy diet, see
the NHLBI's
Aim for a
Healthy Weight Web site,
"Your
Guide to a Healthy Heart,"
"Your
Guide to Lowering Your Blood Pressure With DASH," and
"Your
Guide to Lowering Your Cholesterol With TLC." All of these resources
provide general information about healthy eating.
Maintaining a Healthy Weight
Following a healthy diet and being physically active
can help you maintain a healthy weight. Controlling your weight helps you
control heart disease risk factors.
If you're overweight or obese, try to lose weight. A
loss of just 5 to 10 percent of your current weight can lower your heart
disease risk. To lose weight, cut back your calorie intake and do more physical
activity.
Eat smaller portions and choose lower calorie foods.
Don't feel that you have to finish the entrees served at restaurants. Many
restaurant portions are oversized and have too many calories for the average
person.
For overweight children or teens, it's important to
slow the rate of weight gain. However, reduced-calorie diets aren't advised
before you talk to a doctor.
If you're obese, or if you haven't been active in
the past, start physical activity slowly and build up the intensity over
time.
Doing Physical Activity Regularly
You don't have to be an athlete to lower your risk
for heart disease. People gain some health benefits from as little as 60
minutes of moderate-intensity aerobic activity per week.
For major health benefits, adults should do at least
150 minutes (2.5 hours) of moderate-intensity aerobic activity or 75 minutes (1
hour and 15 minutes) of vigorous-intensity aerobic activity each week.
Another option is to do a combination of both. A
general rule is that 2 minutes of moderate intensity activity counts the same
as 1 minute of vigorous intensity activity.
The more active you are, the more you will
benefit.
Children and youth should do 60 minutes or more of
physical activity every day. A great way to encourage physical activity is to
do it as a family. You also may want to limit your children's TV, video, and
computer time to encourage them to be more active.
If you have heart disease of symptoms such as chest
pain and dizziness, talk to your doctor before you start a new exercise plan.
Find out how much and what kinds of physical activity are safe for you. Avoid
exercising outdoors when air pollution levels are high or the temperature is
very hot or cold.
For more information on physical activity, see the
U.S. Department of Health and Human Services'
"2008 Physical Activity Guidelines for Americans," the
Diseases and Conditions Index Physical Activity and Your Heart article, and the
NHLBI's
"Your
Guide to Physical Activity and Your Heart."
Quitting Smoking
If you smoke, quit. Smoking can raise your risk for
heart disease and heart attack and worsen other heart disease risk factors.
Talk to your doctor about programs and products that can help you quit smoking.
Also, try to avoid secondhand smoke.
If you have trouble quitting smoking on your own,
consider joining a support group. Many hospitals, workplaces, and community
groups offer classes to help people quit smoking.
You can help your children avoid smoking or quit
smoking. Talk with them about the health effects of smoking. Teach them how to
handle peer pressure to smoke.
Teens who have parents who smoke are more likely to
smoke themselves. Set a good example by not smoking or quitting smoking. Set
firm rules about no tobacco use in your home.
If you have a child who smokes, help him or her
devise a plan to quit. Offer your child information and resources on how to
quit. Stress the natural rewards that come with quitting, such as freedom from
addiction, better fitness and sports performance, and improved appearance.
Reinforce the decision to quit with praise.
For more information on how to quit smoking, see the
NHLBI's
"Your
Guide to a Healthy Heart." For more information on children and smoking,
see the Department of Health and Human Services'
Smoking & How to Quit and
Kids and Smoking.
Managing Stress
Learning how to manage stress, relax, and cope with
problems can improve your emotional and physical health. Having supportive
people in your life with whom you can share your feelings or concerns can help
relieve stress.
Physical activity, medicine, and relaxation therapy
also can help relieve stress. You may want to consider participating in a
stress management program.
Other Lifestyle Concerns
If making lifestyle changes is hard for you, try
taking things one step at a time. Learn about the benefits of lifestyle
changes. Talk to your doctor, and read some of the resources in "Links to Other Information About Heart Disease Risk
Factors."
Figure out what's stopping you from making or
sticking to your lifestyle changes. Think about how to overcome these issues.
For example, if you're too tired to exercise after work, you may want to try
working out before you go to work.
Make a plan to carry out your lifestyle changes that
includes specific, realistic goals. Act on your plan and work toward your
goals. You may want to do so with the help of a support group or supportive
friends and family.
Reward yourself for the gains you've made. Think
about what you need to do to maintain your lifestyle changes and avoid
unhealthy habits.
Don't give up if you go off your diet or exercise
plan or start smoking again. Instead, find out what you need to do to get back
on track so you can meet your goals. Many people find that it takes more than
one try to make long-term lifestyle changes.
Changing the eating and activity habits of children
takes time. Start with small, easy steps. For example, cut out after-dinner
snacks or go for an after-dinner walk instead of watching TV.
Set a good example, and try to get your children
involved in choosing a new healthy step to take each day. Making lifestyle
changes a group effort will make them easier.
Medicines
Sometimes lifestyle changes aren't enough to reduce
your blood pressure, cholesterol levels, or other risk factors. Your doctor
also may recommend medicines. For example, you may need medicines to:
- Lower your LDL cholesterol
- Lower your blood pressure
- Lower your blood sugar level
- Prevent blood clots and/or inflammation
Take your medicines as prescribed. Don't cut back on
the dosage unless your doctor tells you to. If you have side effects or other
problems related to your medicines, talk to your doctor. He or she may be able
to provide other options.
You should still follow a heart healthy lifestyle,
even if you take medicines to control your risk factors. |