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The Risk Factors Of Heart Disease - What Shall You Do To Have Healthy Living?
On this posting, there is a need to know that Man, as a creation of God, can only control certain actions that God allows and not others which is beyond his ability. Have you ever noticed that God is indeed very powerful. He has created many things which are somehow related to each other.
For instance, when human beings or any carnivore consumes either a leafy vegetable/meat or some of victim meat, the consumed food can be assimilated into the predators'' digestive system and derive benefits out of the preyed food. This only shows and evidenced that no matter where the food source may be from, they are of some "common form of structure" that every living thing shares.
Likewise, in the case of healthy living, certain actions can be within man''s control whereas others are not which include genetic orders, heredity traits and others which may contribute to the various forms of disease legacies. In heart diseases, some heart disease risk factors can be controlled while some others you cannot do so. Coronary artery disease causes approximately 1.2 million heart attacks each year with more than forty percent of those suffering from a heart attack will die. On a more worrisome note, 335,000 people with heart attacks will die in an emergency department or before ever reaching the hospital. According to the American Heart Association, over 7 million Americans have suffered a heart attack in their lifetime.
So what are the risk factors for heart disease?
Uncontrollable risk factors include:
- Male sex
- Older age
- Past family history of heart disease
- Race (African Americans, American Indians, and Mexican Americans are more likely to have heart disease than Caucasians)
You can actually control some of the other risk factors in reducing your risk for heart disease by making changes in your lifestyle.
The list of Controllable risk factors include:
- Quit smoking,
- High LDL and low HDL management,
- care over uncontrolled hypertension (high blood pressure) and diabetes,
- avoiding physical inactivity,
- eradicating obesity,
- managing high C-reactive protein.
- reduction of stress and anger.
Now that you are aware of the risks, both controllable and uncontrollable, what can you do to lower your risk of heart disease?
A proven method for reducing your risk of developing heart disease is undoubtedly making changes to your lifestyle. These changes will certainly improve your health in other ways, such as improving your physical and emotional well being, although there are no certain guarantees that a heart-healthy lifestyle will keep heart disease away. It has to be borne in mind that, because some risk factors are related to others, making changes in one area would definitely benefit other areas.
Amongst the various ways you can reduce your risk of heart disease are listed here.
- Quit smoking. Smokers are twice more prone to heart attack over nonsmokers. Nonsmokers who are exposed to constant second-hand smoke do have an increased risk.
- Improve cholesterol levels. The risk for heart disease increases as your total amount of cholesterol increases. Interpretation and treatment of cholesterol values must be individualized, taking into account all of your risk factors for heart disease. A diet low in cholesterol and saturated and trans fat will help lower cholesterol levels and reduce your risk for heart disease. Regular exercise will also help lower "bad" cholesterol and raise "good" cholesterol. Alternative supplements such as Transfer Factors over medications are often effectively needed to reach cholesterol goals as medications may affect the kidneys in the long run.
- Controlling high blood pressure. About 60 million people in the U.S. have hypertension, or high blood pressure, making it the most common heart disease risk factor. Controlling blood pressure through diet, exercise and weight management must be done on a concerted effort basis. Medication is on prescription but the side effects risk is inherent.
- Controlling diabetes. If not properly controlled, diabetes can lead to significant heart damage including heart attacks and death. Control diabetes through a healthy diet, exercise and maintaining a healthy weight are prerequisites while taking medications is an alternative which of course comes with the various side effects of the day.
- Be active. ue to working environment, many of us lead sedentary lives, exercising infrequently or not at all. Those who do not exercise have higher rates of death and heart disease compared to others who perform even mild to moderate amounts of physical activity. Gardening or walking can lower your risk of heart disease. Exercising 30 minutes daily at moderate intensity has benefits even though those exercises may be just brisk walking.
- Eat right Eat a heart-healthy diet low in sodium, saturated fat, trans fat, cholesterol and refined sugars. Increase your intake of foods rich in vitamins and other nutrients, especially antioxidants, which have been proven to lower your risk for heart disease. Plant-based foods such as fruits and vegetables, nuts, and whole grains are advisable.
- Achieving and maintaining a healthy weight. Excess weight puts significant strain on your heart and worsens several other heart disease risk factors such as diabetes, high blood pressure, and high cholesterol and triglycerides. Obesity is known to increase heart disease risk. By eating right and exercising, you can lose weight and reduce your risk of heart disease.
- Managing stress. Poorly controlled stress and anger can lead to heart attacks and strokes. Use stress and anger management techniques to lower your risk. Learn to manage stress by practicing relaxation techniques, deep breathing, learning how to manage your time, setting realistic goals, and trying some new techniques such as guided imagery, massage, Tai Chi or yoga.
- Controlling diabetes. Uncontrolled diabetes can lead to significant heart damage including heart attacks and death.
Well, life is precious and it is worth doing those small little things daily and consistently. Be conscious about yourself and you will be on the way to healthy living.