February is National Heart Month, and each year since its establishment, organizations like the Centers for Disease Control and Prevention (CDC) and the National Heart Association (NHA) dedicate the month to sharing valuable resources, tools, and information about heart disease to help people understand the condition better.

The following six risk factors not only increase one’s chances of having heart disease, but can also be prevented:

1. High cholesterol

The amount of fat in the diet is directly related to cholesterol levels in the blood, which may lead to heart disease. Various studies have identified high levels of low-density lipoprotein (LDL), or “bad” cholesterol, as a significant risk factor for cardiovascular problems including stroke and heart disease. In addition, high-density lipoprotein (HDL) or “good” cholesterol helps remove excess cholesterol from the body. It’s important to have a healthy diet and lifestyle so cholesterol levels can be maintained in a target range for each individual.

2. High blood pressure

Blood pressure is defined as the force of blood pushing down against the walls of the arteries as it flows through them. When this pressure is consistently elevated, it may increase one’s risk of having a heart attack or stroke, as well as other cardiovascular problems. High blood pressure is often associated with obesity and excessive sodium intake.

What Can You Do to Lower Your Risk?

Reduce the amount of salt that you eat – try using spices to season your food instead!
Lose weight if you’re overweight – carrying extra weight around your middle can increase your risk significantly.
Engage in regular physical activity
Stop smoking – that includes not only cigarettes, but also cigars and any other tobacco products
Take steps to manage stress – consider joining a walking group or start practicing yoga or meditation to help you cope with stress and anxiety!
Maintain a healthy diet – make sure you’re eating a variety of fruits, vegetables, whole grains and lean proteins.
Don’t drink too much alcohol – alcohol can increase your blood pressure significantly and should be avoided if you have high blood pressure or are at risk for developing it.
Maintain adequate sleep and relaxation – keeping regular sleeping hours, not overdoing it on caffeine and making an effort to relax each day will help reduce stress levels in your life
Take supplements to support your immune system and blood pressure – include fish oil, vitamin B-12 and potassium in your diet to support healthy heart health
Be proactive! Take steps to control your exposure to toxins in your home – check out the EPA’s Toxics Guide for tips on how you can clean your home. Avoid pesticides in your yard and don’t let harsh chemicals drift into the air or get into water sources either!

3. Being physically inactive

The American Heart Association (AHA) and other health organizations recognize physical inactivity as a major contributing factor to heart disease. Because our hearts have to work harder to move the blood flow throughout the body, it can increase the risk of heart disease. Physical activity may also help lower blood pressure and cholesterol levels as well as prevent weight gain.

Easy Exercises You Can Do at Home

Brisk walking

Use a brisk exercise like walking to get your heart rate up. It helps increase blood flow and circulation, which will help decrease the likelihood of clogged arteries.

Weightlifting

Weightlifting is not just about sculpting muscle; it also increases bone density and strengthens connective tissue. It can also reduce the risk of osteoporosis and brittle bones.

Exercises to build bone

Exercises that strengthen bones help improve bone density, which decreases the risk of osteoporosis and brittle bones. Examples of other exercises that can build bone include: walking, dancing, strength training, Pilates and yoga.

Interval training

Interval training is a good way to exercise because it offers bursts of energy because you’re doing something intense for a short period followed by a rest or break. This helps you maintain an elevated heart rate. Examples of interval training are running, cycling and swimming.

Yoga

Yoga is a meditative form of exercise that involves breathing exercises, stretching and poses that increase flexibility, balance and feel good about your body.

4. Smoking

Smoking damages the structure and function of blood vessels throughout the body. Not only is smoking linked to heart disease, but it also increases one’s chances of having a stroke or dying from any type of cardiovascular issue. Between 2005 and 2009, smoking caused an estimated 440,000 deaths in the U.S., in addition to nearly $193 billion in medical care and lost productivity costs.

5. Poor diet

A poor diet can lead to a number of health complications including heart disease. Studies have identified saturated fats, trans fats, and cholesterol as detrimental to heart health. It’s important to follow a diet rich in whole grains, fruits and vegetables in addition to low-fat dairy products, lean meats, and poultry.

6. Stress

Research has suggested that stress often leads to an inflammatory response in the body, and this reaction can lead to heart disease. A study published in the “American Journal of Cardiology” found that in adults who had high levels of stress, their hearts were more likely to show signs of inflammation and damage.

How Can You Avoid Stress?

Recent studies have suggested that women who make themselves more vulnerable to stress are more likely to develop heart disease than women who are less vulnerable. The following tips may help reduce your vulnerability to stress:

Receive proper nutrition

A balanced diet and plenty of vegetables, fruits, and legumes can help you feel healthier and deal with stress more effectively. It can also provide the nutrients needed for a healthy heart.

Schedule time for yourself

Spending time with loved ones and friends is important, but it may not always be convenient for you. Plan a day or evening when you can relax without interruptions or negative thoughts.

Get enough sleep

Many people find that they do their best thinking when they are well-rested. Be sure to have enough hours of sleep each night for you to be at your best.

Create a supportive environment

Because stress can lead to a number of health problems, it’s important to surround yourself with others who support you and offer love and understanding. You may also want to seek counseling so that you can find healthy ways to deal with difficult situations and feelings.

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Contact us today to learn more about our services.This entry was posted in Heart Disease and tagged Care Provider, Health Risk, Medical Needs.

Controllable Heart Disease Risk Factors