**Prevent Heart Disease**

You should always keep in mind that whatever actions you do today can either help to prevent, delay or minimize the effect of heart disease or worsen it. The key is to control risk factors. Granted that you cannot control every risk factor for heart disease such as family history but you can definitely do something about your behavior. Age and gender also influence your risk of heart disease. Major Risk Factors of Heart Disease Cholesterol Levels Cholesterol is a type of a lipid, a soft, fatlike substance that serves as a source of fuel. Excessive cholesterol can cause buildup of atherosclerotic plaque. Accumulation of plaque in arteries can block blood flow and lead to a heart attack. LDL cholesterol, the so-called "bad" cholesterol, is transported to sites throughout the body, where it's used to repair cell membranes or to make hormones. LDL cholesterol can accumulate in the walls of your arteries. HDL cholesterol, the so-called "good" cholesterol, transports cholesterol to the liver, where it's altered and removed from the body. Blood Pressure Normal blood pressure level is defined as less than 130 millimeters of mercury (mm Hg) for systolic blood pressure and less than 85 mm Hg for diastolic blood pressure. The higher the blood pressure, the more likely it is to take a toll on the heart and on the brain. Blood pressure should be checked whether or not your levels are high. For normal, check once every two years. For high-normal, check once a year. If extremely high, you should get immediate care. Then get multiple measurements to know if a high level is sustained over time. Diabetes Another risk factor for heart disease is diabetes, a chronic disease of insulin deficiency or resistance. Type 2 diabetes, the most common type, is associated with obesity and may be prevented by maintaining ideal body weight through exercise and balanced nutrition. Tips For Controlling Risk of Heart Disease Stop Smoking The effect of smoking on your lungs can cause almost every other medical condition. Get Active Routine physical activity is highly recommended and helpful in controlling obesity. Try to perform 30 minutes of moderate physical activity every day. Fast walking is one of the best way to prevent heart disease. If you can lose even a small amount of weight, five pounds for example, it may have a positive effect on lipid levels and blood pressure preventing heart disease. Limit Alcohol Consumption Limit daily alcohol intake to three ounces or fewer to prevent heart disease. People who drink large amounts of alcohol (six to eight ounces a day) tend to have higher blood pressure. Watch What You Eat Eat five helpings of fruits and vegetables daily to prevent heart disease. Maintain adequate dietary potassium, calcium and magnesium intake. Reduce saturated fats and cholesterol to stay away from heart disease.
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** Heart Attack: Are You At Risk? **

If you’re male and you lead an inactive lifestyle you probably have at least 3 risk factors associated with heart disease. I know, I know, you feel fine but so do most people before they have a heart attack. Unfortunately, most people find out they have heart disease the day they are admitted in to hospital, and they are the lucky ones! Ladies, don’t think this is just something for men to worry about (as it has been in the past). Women, as well as men, are more likely to die of heart disease than of any type of cancer. This is because of our modern lifestyle. We are working longer hours, so we eat fast food, and there’s no time for exercise. To make matters worse, machines are taking the ‘work’ out of work. We are less active and it’s killing us! So what are the risk factors for heart disease? Firstly, there are two types of risk factors: those that can be changed, and those that can’t be changed. It’s important to know that you only need to have 3 of these to be at risk. Each extra risk factor that you have increases your chance of having a heart attack substantially. Risk factors that can’t be changed: Heredity: You are at greater risk if your parents, grandparents, brothers, or sisters, have heart disease. Gender: Men are at greater risk than women, though the risk for women increases after menopause. Age: As you increase in age, so do your chances of having a heart attack. Once you reach 40 you should have regular check-ups. Risk factors that can be changed: Smoking: A smoker is twice as likely than a non-smoker to have a heart attack. It not only places extra strain on the heart and lungs but also makes blood cholesterol stickier, making it easier to block arteries. High Blood Cholesterol: Cholesterol is produced naturally by the body and is essential to our health. The problem comes when we consume too much in our diet. High Blood Pressure: Just like with high cholesterol there are no early symptoms. The first most people learn they have this is when it’s at a dangerous level. Physical Inactivity: If you are inactive, you are more likely to have a heart attack. Even a 10 minute walk each day can make all the difference. Obesity: If you are obese, you are placing your heart under a great deal of strain even at rest. I might be at risk, what should I do? If you think you could be at risk, the first thing you should do is visit your doctor. Secondly, you need to modify your lifestyle. Exercise for at least 10 minutes per day (30 minutes is better but anything is better than nothing!). You also need to eat foods that are low in fat. If you smoke you need to give up. Even if you don’t have many risk factors it’s a good idea to visit your doctor each year. Some risk factors can change within a short period of time and getting on to them early can make all the difference.