Top 10 Actions to Prevent Heart Disease

Written by Branda Polk

Heart disease is the number one killer of Americans. Heart disease doesn't care who you are, how much money you make, what your ethnic background is, or where you live. However, heart disease can be prevented by what you choose to do. Below are ten positive actions you can take to protect your heart.

1. Get an annual medical check-up. Your doctor can determine your level of risk for heart disease at a yearly exam. The exam should include a weight check, blood pressure test, and blood work to check total cholesterol, triglyceride, and glucose levels. Your doctor should ask questions about your lifestyle habits and make suggestions for improvements that will lower your risk factors for heart disease. You should ask any questions related to your heart health. Maintain an open dialogue with your physician and alert him if changes occur in your health.

2. Take prescribed medications correctly. At your annual physical your doctor may discover heart disease risk factors that need immediate treatment with medication. Take these medications as prescribed and begin to make lifestyle changes to lower your risk. Medication alone should not be your only treatment. A healthy lifestyle will greatly improve the function of medications. Inform medical personnel of the changes you make and the progress toward your goals so medication can be altered if necessary.

3. Check blood pressure regularly. High blood pressure is called the silent killer because many adults are unaware they have it. Check your blood pressure at various times to track changes and know when to call the doctor. A healthy blood pressure reading is 120/80mmHg. Use free blood pressure stations at your pharmacy or invest in a digital blood pressure machine if you are at risk for high blood pressure.

4. Stop smoking. Smoking is the number one controllable risk factor for heart disease. Cigarette smoke makes small tears in the walls of your arteries, allowing for blood cholesterol to stick and eventually block blood flow. If you smoke, seek programs that can help you quit.

5. Maintain a healthy BMI. Body Mass Index (BMI) is a ratio of your body weight to your height. A healthy BMI is 18-25. A BMI of 25-30 is considered overweight and above 30 is considered obese. If you are in one of the higher categories, begin a weight reduction plan that includes physical activity and smaller portions of healthful foods. Even a reduction of 10% of your total body weight will reduce your risk of heart disease. (For a formula to calculate your Body Mass Index, see Prescriptions for Men's Health.)

6. Eat vegetables and whole fruit daily. Both vegetables and fruit provide valuable nutrients that fight disease and strengthen the immune system. They are lower in calories and are fat-free and cholesterol-free. The fiber in these power-packed foods helps to reduce blood fat. Eat five or more servings of green, red, orange, and yellow foods every day.

7. Eat less fatty and fried food. Processed meats, heavy dressings and sauces, whole fat cheese and milk, and pre-packaged foods are full of saturated fat and cholesterol. Frying foods increases the calories, fat content, and cholesterol. A high fat diet increases blood cholesterol and stored body fat. For a healthier lifestyle, choose low-fat and lean meats, milk, and cheese. Limit foods that are fried to no more than one serving per week. Broil, bake, grill, and steam foods for better health.

8. Control calorie intake. No matter what you eat, taking in more calories than your body needs will lead to weight gain. Control calories by limiting portion sizes, skipping the second helping, eating on a smaller plate, using measuring cups and spoons to ensure accurate portion control, and eating lower-calorie foods for snacks.

9. Actively move for 30-60 minutes on most days of the week. Even if your weight is under control, you don't smoke, and your blood pressure is normal, you could still be at risk for heart disease if you live a sedentary lifestyle. Physical activity strengthens your heart, muscles, and bones, and improves your oxygen consumption and physical stamina. Activity should be continuous and repetitious for longer periods of time. Walking, biking, swimming, jogging, and dancing are options to improve your heart health and reduce your risk of heart disease. If you are just beginning an activity plan, start with 10 minutes of walking at a moderate pace and gradually increase your time and speed to improve your fitness level.

10. Manage stress healthfully. High stress levels are considered a secondary risk factor for heart disease. Sometimes, little can be done to change the circumstances causing the stress, but learning to handle stress's impact on your body will go a long way to decreasing your risk of heart disease. Stress often leads to high blood pressure, poor lifestyle choices, and the resulting issues that accompany overeating and lack of exercise. Living a healthy lifestyle can help you manage stressful situations. If exercise doesn't offer enough relief from the stress, consider developing a strategy for reducing the pressure through delegation, saying "No" to obligations, increasing your rest, and asking for help from others.

Branda Polk, B.S. Exercise Science, is a certified personal trainer, wellness coach, conference speaker and health writer in Lebanon, Tennessee. Sign up for Branda's newsletter, Wellness Connection, to receive encouragement and coaching in the areas of nutrition, exercise, and stress relief. Follow Branda on Twitter.

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