Several relatives
have died of heart disease; what can I do to prevent it?
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Although genetics play a significant role in heart disease,
lifestyle is a bigger factor. The first thing that
you can do is evaluate your risk factors relating to heart disease. Then make positive lifestyle changes that
will lower your risk of developing heart disease. |
Risk factors for heart disease include:
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Cigarette smoking |
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High blood cholesterol (over 200)
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Low HDL cholesterol |
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High LDL cholesterol |
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High blood pressure |
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Overweight (more than 30 lbs) |
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Inactive lifestyle |
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A family history of heart disease |
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Dietary
recommendations to lower your risk of
heart disease include:
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Lower total fat intake to
30% of total calories or less each day |
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Lower saturated
(mostly comes from animal foods) fat to10% of total calories or less each day |
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Keep cholesterol
intake to less than 300 milligrams per day |
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Eat
more fiber (fruits, vegetables, beans and whole grains) |
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Eat
deep sea, cold water fish such as tuna, salmon, anchovies and mackerel at least 3 times per week for
omega 3 fatty acids (fish oils) |
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Limit alcohol consumption |
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If you have high
blood pressure, watch your sodium intake |
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Other ways
to lower your risk of
heart disease:
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| Get 30 minutes of aerobic
exercise most days of the week (this can be a daily walk at a good, yet
comfortable speed) |
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| Minimize effects of stress
through meditation, relaxation exercises, massage, or other nurturing
techniques |
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| Make weight training part
of your fitness program (research indicates that regular weight training
may raise HDL levels) |
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Contact The American
Heart Association for more information.
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