5 Simple Steps to Reduce Your Risk of Heart Disease

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February 10, 2010

Try starting with these 5 heart healthy changes:

  1. Reduce salt by half a teaspoon a day:
    The standard American diet contains far too much salt, and most people do not realize how much salt they are consuming. According to a recent study published in the New England Journal of Medicine, reducing salt in-take by half a teaspoon each day significantly reduces the incidence of coronary heart disease, heart attack and stroke across the population. Reducing the amount of salt in your diet is one of the best ways to lower your blood pressure and maintain a healthy heart. Start by cutting back on highly salted food items including potato chips, french fries and fast-food. Another important step in controlling your salt in-take is to read the labels of the foods you purchase regularly. Canned soup and vegetables are extremely high in sodium, and each can often contains two servings, meaning that when you eat an entire can of soup, you are actually getting double the amount of sodium listed on the label. By avoiding or cutting back on high sodium foods you can easily reduce your daily salt in-take by half a teaspoon or more.
  2. Substitute fruit and veggies when eating on the go:
    People are always on the go, and unfortunately, we often eat what is fast instead of what is healthy. Processed fast-food is a terrible choice for your cardiovascular health. To help reduce your risk, ask for dressings and sauces on the side and try substituting fruit, salad or vegetables instead of super-sizing high-fat hamburgers, cheeseburgers and french fries. Many fast-food and dine-in restaurants now offer these types of substitutions at little or no charge—take advantage of them!
  3. Buy heart healthy foods:
    It is as important to make heart healthy decisions when cooking at home as it is when eating out. At a time when childhood obesity is at an all time high, heart healthy changes are as good for children as they are for adults. When buying food in the grocery store, look for products bearing the heart healthy icon, a red heart with a check mark, which indicates that the product is low in saturated fat and cholesterol, and is certified by the American Heart Association. Try to teach your children that apples, pears, grapes, raisins, oranges, and strawberries, or any fruit is always better than a candy bar, and don't forget to lead by example. Avoid foods that are served fried, au gratin, crispy, buttered, creamed or stuffed, as they are high in calories, salt and fat. Instead look for items that are steamed, broiled, baked, grilled, poached or roasted. Purchase fat-free or 1 percent milk; whole grain bread, pasta and cereal, and substitute olive or canola oil for butter when cooking.
  4. Take a brisk 30 minute walk at least 3 times a week:
    Physical activity is extremely important for reducing your risk of heart disease. There are dozens of activities that can help your heart, such as swimming, cycling, jogging, skiing, aerobic dancing or walking. They all cause you to feel warm, perspire and breathe heavily without being out of breath and without feeling any burning sensation in your muscles. If you have been physically in-active for a long time or if you are overweight, consult your physician before beginning an exercise program. Start out slow, take a brisk 30 minute walk at least three times a week and build up from there. Choose activities that are fun and not exhausting and add variety into your routine. Remember, unless you get your heart rate up to at least 100 beats per minute, you are not getting the full benefit of your physical activity. Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to a healthier heart.
  5. Quit smoking:
    Cigarette smoking is the most important preventable cause of premature death in the United States. It accounts for nearly 440,000 deaths each year, of which more than 135,000 are due to smoking related cardiovascular diseases. Cigarette smokers are two-to-three times more likely to die from coronary heart disease than non-smokers. The health benefits of quitting start almost immediately, and within a few years of quitting your risks of stroke and coronary artery disease are similar to that of non-smokers. Talk to your doctor about ways to quit smoking. There are many products available that can increase your success rate. Quitting is not easy, but with help and support from your doctor, you can do it. "Making heart healthy changes is critical to maintaining good health for you and your family. It's never too early or too late to establish heart healthy habits," says Dr. Keedy.

For more information about heart health and cardiovascular disease, call the Lexington Clinic Cardiology Department at 859-258-4000 or visit LexingtonClinic.com/cardiologydept.

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