Published on September 26th, 2013 | by dc0
Understanding How To Prevent Heart Disease
Every year, cardiovascular problems claim the lives of millions of people. In middle to high income countries, coronary artery disease or CAD is the number one cause of death. Many of these deaths are unnecessary and there are many things you can do to lower your risk. Here are some helpful tips on how to prevent heart disease, so you can live longer and enjoy a better quality of life.
It is important to know your cholesterol numbers. This is very easy to obtain and you only need a simple blood test. In fact, you can usually find a local cholesterol screening program in your neighborhood. The cost is minimal and it will not take up much of your time.
Your HDL cholesterol should be at least 40 or over and LDL needs to be as low as 100, if possible. HDL cholesterol is the good kind and LDL is the bad. If your numbers are not where they should be, see your doctor about it.
Check your blood pressure. High blood pressure can damage your entire cardiovascular system over the years. Hypertension is called the “silent killer” because there are not usually any symptoms. It is not hard to lower your blood pressure with medication and lifestyle changes. However, you have to monitor it to know you have a problem.
Exercise is very important for cardiovascular health. There is no need to pay a lot of money for a gym membership or to hire a personal trainer. It is as simple and easy as walking. Walk whenever you can and take the stairs when possible. Park in the back of parking lots and walk to your destination. Three or four times a week, walk for at least 30 minutes.
If you smoke, now is the best time to quit. Smoking raises blood pressure. It also is responsible for plaque deposits in arteries. Many people suffer with coronary artery disease (CAD) because they have spent a lot of years smoking. It also causes damage to your lungs and can make you feel bad.
Change your eating habits to reduce the likelihood of CAD. Substitute olive oil or canola oil for saturated fats. This can make a big difference over time.
Try to get more omega3 fatty acids into your diet. This may be as simple as eating fish twice a week. You also may consider a fish oil supplement. Choose the coated capsules to eliminate fishy aftertaste. If you take fish oil make sure that it does not interfere with certain medications like blood thinners.
Know your family history. If you have close relatives with CAD you need to take extra care. If family members have died at an early age from heart conditions, you are at high risk for the same thing.
If you wish to learn how to prevent heart disease, see your doctor for regular checkups. Get more exercise and try to eat fewer saturated fats. Be aware of your numbers when it comes to cholesterol and blood pressure. These helpful tips can make a big difference in the way you feel and add years to your life.