Copyright 2005 Mike Spencer 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.

Mike Spencer