Five Steps to Prevent Heart Disease
- Gina Lynem-Walker
- Jan 22, 2024
- 3 min read
Updated: Jan 28, 2024
In the U.S, heart disease is the leading cause of death for men
and women, resulting in 659,000 deaths in this country each
year, according to the Centers for Disease Control and
Prevention ( CDC ).
Coronary artery disease is the most common type of heart
disease, killing 375,476 people in 2021. About 1 in 20 adults
aged 20 and older have CAD.
What is Coronary Artery Disease?
Coronary artery disease or coronary heart disease is a
condition where the heart is not receiving enough oxygen or
blood. This can occur due to an increase in cholesterol causing
plaque along the walls of blood vessel supplying the heart. This
build up called, atherosclerosis, may occur over many years.
You may not be aware you have coronary artery disease until
you develop symptoms such as chest pain or shortness of
breath or until you have a heart attack.
Who Develops Coronary Artery Disease?
Coronary artery disease can occur in anyone; however certain
people are at risk. Age, lifestyle and genetics may play a role in
who develops coronary heart disease. Other important risk
factors include having diabetes, high blood pressure, high
cholesterol, smoking and alcohol. These are considered classic
risk factors but per the Mayo clinic, there are non-classic risk
factors most people may not be familiar with which could place
you at higher risk. These include sleep apnea, high
inflammatory markers in the blood such as high sensitivity C-
reactive protein, high triglycerides that are a type of blood fat,
high homocysteine levels, high blood pressure during
pregnancy, and having certain autoimmune diseases like
rheumatoid arthritis.
Prevention
You can take steps to reduce your risk for developing heart
disease or reduce the progression of heart disease if you have
already been diagnosed. Here are five steps you can take.
1. Stop Smoking
According the American Cancer Society there are many
benefits to stop smoking and your risk of heart attack may
dramatically decrease in one to two years after quitting. There
are steps you can take such as first making a decision to quit,
making a plan and talking to your doctor for counseling and
medication options.
2. Control your blood pressure, diabetes and cholesterol
Having these conditions place you at high risk of heart disease.
These conditions can cause damage to the blood vessels of the
heart. Some of these conditions remain silent so it’s important
to see your doctor for regular check ups and to discuss targets
and set goals for optimal management and control.
3. Reduce or eliminate alcohol
According to the CDC alcohol consumption is associated
with health risk. Even moderate consumption may increase
your risk of cardiovascular disease. Recent studies are now
showing that drinking in moderation may not be protective
of heart disease. Not drinking at all is the safest option.
However if you choose to drink then 1 alcohol beverage in a
day for women and 2 drinks in a day for men is considered
moderate. Centers for Disease Control and Prevention. Alcohol Use
and Your Health Web Page. Accessed April 18, 2022.
4. Exercise regularly
About 50% of the adult population in the U.S. lives with a
chronic disease and only 25% get enough physical activity
www.cdc.gov/nccdphp/dpnapo . For adults the
recommendation is 2 hours and 30 minutes of moderate-
intensity exercise, such as brisk walking or cycling, every week
5. Eat a healthy diet
Consume a low fat, low salt diet rich in fruits, vegetables and
whole grains. Minimize or avoid animal products including
diary and eggs and cut out processed foods.
If you would like to learn more about living a whole food plant
based lifestyle you can visit my website Optimal Wellness and
Nutrition Services.
References:
Esselstyn CB., Jr . Prevent and reverse heart disease: q & a with Caldwell B
Esselstyn, Jr, MD [monograph on the Internet] Lyndhurst, OH: Prevent and
Reverse Heart Disease; [cited 2012 Oct 6]
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