The risk factors for heart disease are divided into two types: untreatable and treatable.
Heart disease caused by untreatable risk factors cannot be mitigated or controlled with treatment.
Some examples of untreatable heart disease include: increasing age, male gender, family history, post-menopause, and race.
Heart disease caused by treatable risk factors can be cared for and controlled.
Some of the more common treatable factors are explained below: Stop smoking Smoking is a major risk factor for heart disease.
Nicotine and Carbon Monoxide are very harmful cigarette chemicals that increase blood clots and artery clogs, and thereby eventually lead to heart failure.
Non-smokers exposed to second-hand cigarette smoke may also have an increased risk of heart disease.
Smoking may be very difficult to quit but it is not impossible.
To quit smoking, you can get help from Professional Advisors and Recovery/Treatment Centers.
Limit alcohol Alcohol affects both your physical and mental health.
Excessive consumption of alcohol causes an irregular heart beat and high blood pressure.
It can also cause depression and panic attacks.
Alcoholism should be treated as soon as possible and controlled to increase your chances of having a healthy heart by living a healthier lifestyle.
Eat healthy Preventing heart disease is a much better option than trying to treat heart disease, so eat healthy to stay healthy.
Include plenty of fresh vegetables and fruits in your diet, because potassium content in plant-based foods helps to regulate blood pressure.
Fish and walnuts have Omega 3 Fatty Acids that help in reducing blood cholesterol.
Avoid foods high in sodium (e.
g.
Salt) and cholesterol (e.
g.
dairy products).
Exercise regularly Being physically active has a lot of benefits.
Some of these benefits include improving blood circulation, maintaining body weight, and reducing blood sugar and cholesterol levels.
Exercising at least three times a week helps keep your heart fit, strong and active.
Examples of some effective exercises include walking, swimming, jogging, cycling, and dancing.
Reduce Blood Cholesterol level High cholesterol levels increase your chance of heart disease.
It is recommended to check your cholesterol level every five years.
Your cholesterol level should always be less than 200.
Avoid eating high fat foods like dairy products and meats, to help keep your cholesterol levels within the normal range.
Reduce Blood Sugar level High blood sugar is one of the main causes of heart failure.
Blood sugar can be controlled by regular exercise and a nutritious diet.
If your blood sugar level is very high, your doctor might prescribe antihypertensive medication or a similar medicine.
A normal blood sugar level should be 120/80.
Usually, high blood sugar does not show any symptoms so it is always better to have your blood sugar level checked regularly.
Maintain a healthy weight Excess weight increases your chances of having an increased blood sugar level, cholesterol level and diabetes.
Weight is commonly determined by Body Mass Index (BMI).
To calculate your BMI, take your body weight in kilograms and divide it by the square of your height in meters.
A normal BMI should be between 18.
5 to 24.
9 kg/m2.
A balanced diet and regular exercise is the most effective way for you to maintain a healthy BMI.
Reduce stress Both physical and emotional stress are part of everyone's life.
Some people show stress-related anxieties by overeating, smoking or drinking alcohol.
Try to manage your stress by taking part in stress-relieving exercises, such as meditation, yoga, or Tai Chi.
You can also consult your Health Professional for a complete Stress Management Program.
Routine health checkups Your Primary Care Physician (PCP) will do routine medical examinations to keep track of your blood sugar and cholesterol levels, and other triggering factors for heart-related disease.
If you don't have a PCP, you can go to a walk-in clinic for such medical examinations.