If you’re at risk for heart disease, there are things you can do to greatly reduce your chances of developing it. Even if you already have coronary artery disease or have had a heart attack, there’s a lot you can do to prevent future heart problems.
“Surgeries, procedures and medications like cardiac catheterization, bypass operations, angiography, stents and statins are helping many people with heart disease live longer,” said Onaje Greene, MD, FACC, FASNC, a cardiologist with Tanner Heart & Vascular Specialists, a Tanner Medical Group practice. “Although heart disease is still the most common cause of death in the United States, there are steps to help lower your risk.”
Risk Factors
Some risk factors are beyond your control: You can't change your gender (males have a higher risk), your family history or your age — and risk increases with age.
“Some major risk factors can be changed,” said Dr. Greene. “You can help lower your risk for developing heart disease by making positive lifestyle changes. Even if you already have heart disease, doing these things can help you prevent a future heart attack.”
To lower your risk for developing heart disease:
- Stop smoking. Smokers are 2 to 4 times more likely to develop heart disease than nonsmokers.
- Control high blood pressure. If you have elevated blood pressure, work with your healthcare provider to lower it.
- Control high cholesterol. If you have high cholesterol, particularly if you have high LDL ("bad") cholesterol, work with your healthcare provider to lower it. Even a 10 percent reduction in your total cholesterol may lower your risk for heart disease.
- Get physically active, with your doctor’s approval. Being inactive can raise your risk. Inactivity is just as dangerous as smoking, high blood pressure or high cholesterol.
- Lose extra weight. Whether you join a gym or a group like Weight Watchers, see a dietitian or just cut back with portion control and better choices, losing just 7 percent of your current weight helps lower your risk. Get Healthy, Live Well offers a number of weight-loss opportunities through their Web site, www.GetHealthyLiveWell.org.
- Control diabetes. If you have diabetes, keep it under control. About two-thirds of people with this condition die from cardiovascular disease, not diabetes.
- Limit alcohol use and stress.
Know Your Numbers
Keeping up with your blood pressure, cholesterol, weight and body mass index (BMI) is important to maintaining your health and helping to prevent heart disease. This chart offers some guidelines for monitoring your numbers.
| Factor | Your Goal |
| Total Cholesterol LDL (“Bad”) Cholesterol HDL (“Good”) Cholesterol | Less than 200 mg/dL Less than 130 mg/dL (even lower for those with diabetes or coronary artery disease) Greater than 50 mg/dL |
| Triglycerides | Less than 150 mg/dL |
| Blood Pressure | Less than 120/80 mmHG |
| Fasting Glucose | Less than 100 mg/dL |
| Body Mass Index (BMI) | Less than 25 Kg/m2 |
In addition to knowing your numbers, you can tackle several risk factors at once by doing just three things: eating healthier foods, exercising and taking your medications as instructed.
Diet and Health
Consider these foods, which are high in nutrition:
- Dark green leafy vegetables like spinach. These vegetables contain vitamins C and K, as well as folate. These nutrients may lower your risk for heart disease and some cancers.
- Beans and other legumes. They’re high in protein and a good source of fiber. Both are good for your heart.
- Blueberries, blackberries and strawberries. They contain antioxidants, fiber and vitamins.
- Pomegranates. Pomegranate juice may help lower high cholesterol in people with diabetes.
- Walnuts. These nuts are high in fat, but it's not the saturated kind. Walnuts contain omega-3 fatty acids and may help reduce cholesterol.
- Flaxseeds. Also high in unsaturated fat, these are another good source of alpha-linolenic acid. Alpha-linolenic acid is an essential fatty acid that may reduce cardiovascular risk.
Power of Exercise
“Exercise can cut your risk for heart disease by helping you lose weight and control your blood pressure, diabetes and cholesterol levels,” said Dr. Greene. “Exercise for at least 30 minutes, five days a week. Brisk walking, running, swimming and cycling are all great activities. Just be sure to talk with your doctor before starting an exercise program, especially if you already have heart disease.”
Feeling unmotivated? Keep this in mind: If you weigh 200 pounds, you could lose 14 pounds in a year by adding a brisk one-and-a-half-mile walk to your daily routine and eating wisely. Not very athletic? Pick an activity that doesn’t require new skills. Hate exercising alone? Ask a friend to join you or visit www.GetHealthyLiveWell.org to join an online community also looking to improve their health.
Take Your Medication
Following a healthier lifestyle may be enough to keep your blood pressure, cholesterol or even diabetes in check. However, if that doesn’t do enough, your healthcare provider may recommend prescription medication. Read the label on your medication and any information provided by your pharmacy regarding your prescription. Let your healthcare provider know about any side effects. Never stop taking medicine on your own.
Dr. Greene is a board-certified cardiologist with Tanner Heart & Vascular Specialists, part of Tanner Medical Group. More information about the practice is available online at www.HeartAndVascularSpecialists.org.