Small Changes For Prevention Of Your Heart Disease
March 11th, 2010 | 
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Heart disease is the number one killer of people around the world.
If you are going avoid being the next victim of heart disease you need to educate yourself about the causes heart disease and how to prevent it from happening to you.
When discussing heart disease we tend to refer to it as hardening of the arteries of the heart.
Various factors play a role in the development of heart disease. The risk factors for heart disease include genetics or family history, bad habits such as smoking, poor diet, high blood pressure, sedentary lifestyle and high cholesterol ( total cholesterol greater than 200, LDL cholesterol (bad cholesterol) greater than 130 and HDL cholesterol (good cholesterol) less than 35.
Family history of heart disease can not be prevented; however, it is important to know if you have a family history of heart disease. If you have a family history of heart disease it is important that you work with your doctor to help modify other potential risk factors.
High blood pressure places stress on the heart increasing the likelihood of developing hardening of the arteries over time. High blood pressure can also cause the heart to enlarge and weaken increasing your risk of developing complications such as heart failure and dangerous heart rhythms.
You can lower your risk of high blood pressure and improve your blood pressure with exercise, weight loss, cessation of smoking, decrease your salt intake, moderate alcohol consumption, and appropriate stress management.
Your first step in the prevention or management of heart disease is to see your doctor.
Your doctor will evaluate your blood pressure, cholesterol, family history, personal habits, and activity level to help determine your risk for developing heart disease.
Your goal for an ideal blood pressure should be below 120/80 mmHg.
An ideal total cholesterol is less than 200, your good cholesterol should be greater than 45, your bad cholesterol less than 130 unless you have 2 risk factors for heart disease then you want it to be less than 100. The triglycerides should be less than 150.
Elevated cholesterol and triglyceride levels can be caused by eating too much saturated fat, being overweight or inactive, hormones, or family history. The cholesterol deposits cling to the wall of the heart arteries (coronary arteries) and ultimately hardens in plaque like substance. The plaques may build up and cause narrowing of the blood vessel wall and possibly occlusion. When the artery has narrowed significantly the patient may experience chest pain, a heart attack, or even sudden death.
The good cholesterol or HDL may protect you from suffering a heart attack. If your HDL is less than 35, this is considered a risk factor for heart disease. The higher your good cholesterol the better, since good cholesterol is known to carry bad cholesterol away from arteries and back to the liver to be excreted.
If you want to lower your cholesterol start eating less saturated fats, consume more good oils, and start taking action to perform more exercise including aerobic activity. Weight loss, watching your diet and aerobic activity can help raise your HDL cholesterol 10-13 percent.
Hardening of the arteries has also been linked to abdominal fat. Women with large waists are more likely to die young of heart disease. It is importatnt to avoid processed foods which contain trans fats that contribute to the development of abdominal fat. Focus on eating more oily fish, legumes, garlic, fruits, and vegetables.
Antioxidants act as bodyguards to your arteries. Eating plenty of colored fruits and vegetables will increase your antioxidant intake and improve your heart health.
Sedentary people are more likely to suffer from cardiovascular disease. Your heart is a muscle, so what makes your glutes and abs firm also strengthens your heart. Try to get at least 30 minutes of exercise daily to help lower your risk of developing heart disease.
Relationships with others can also play a role in your heart health. Try to be involved in good relationships with others and do activities that help lower your daily stress level.
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