Lifestyle changes and preventing CAD

Prevention is the key to protecting yourself from developing coronary artery disease. By making healthier lifestyle choices, you can lower your risk for developing CAD and prevent illness and death. The American Heart Association suggests the following recommendations for lowering your risk of coronary artery disease: 1. Quit smoking. Cigarette smoking is considered the biggest risk factor for sudden cardiac death. A smokers risk of heart attack is more than twice that of a nonsmoker. Smokers who do suffer a heart attack are more likely to die than are nonsmokers who have had a heart attack. By quitting smoking, you can immediately reduce your risk for heart disease. 2. Control your blood pressure. High blood pressure causes your heart to work harder. Over time, the heart will enlarge, increasing your risk of heart attack, congestive heart failure, stroke and kidney failure. Stroke is the number 3 killer and one of the leading causes of disability in the United States. Have your blood pressure checked regularly and if prescribed, take your medication to keep blood pressure within normal range (less than 120/80). 3. Control your blood cholesterol. As levels of cholesterol rise in the blood, the risk for CAD increases. Eat a diet that low in saturated fat, cholesterol, and salt. When diet changes aren't enough, prescription medications may be needed. Levels of low density lipoprotein, also known as LDL or bad cholesterol, should be no higher than 160 mg/dL if no more than one risk factor is present, or less than 130 mg/dL if two or more risk factors are present. LDL cholesterol should be less than 100 mg/dL in people with a history of heart attack, stroke or diabetes. HDL, which means high-density lipoproteins, or good cholesterol, greater than 40 mg/dL and triglycerides less than 150 mg/dL are recommended. 4. Increase your physical activity. Research has shown that getting 30-60 minutes of physical activity on most days of the week can help lower blood pressure, lower cholesterol, and keep your weight at a healthy level. It can also decrease your risk for developing diabetes and obesity. If you are inactive now, talk to your doctor about starting a fitness regimen. Studies show that people who have achieved even a moderate level of fitness are much less likely to die early than those with a low fitness level. It makes sense to become more physically active. Check with your doctor to see which type of exercise is best for you. 5. Maintain and achieve a desirable body weight. Good nutrition and physical activity are the only way to maintain a healthy weight. Obesity places you at risk for high cholesterol, high blood pressure, and insulin resistance, a precursor of type 2 diabetes the very factors that heighten your risk of cardiovascular disease. Even modest weight loss (10 to 20 pounds) can reduce your risk of heart disease and diabetes. A body mass index (BMI) of 21 to 25 is recommended. BMI is a figure based on your height and weight and is recognized by the National Institutes of Health and the World Health Organization as the best standard to judge obesity. 6. Maintain normal blood sugar levels. Cardiovascular disease is the leading cause of diabetes-related death. People with diabetes are 2-4 times more likely to develop cardiovascular disease due to a variety of risk factors, including high blood pressure, high cholesterol, smoking, obesity, and lack of physical activity. If you have diabetes, it is very important for you to monitor and control as many risk factors for coronary heart disease as you can. If you do not have diabetes, get your blood sugar checked regularly to screen for this disorder. 7. Reduce stress. Some scientists have recognized a link between coronary heart disease risk and stress in a person's life that may affect the risk factors for heart disease and stroke. Research has even shown that stress reaction in young adults predicts middle-age blood pressure risk. 8. Limit alcohol. Drinking too much alcohol can raise blood pressure, cause heart failure, and lead to stroke. It can contribute to high triglycerides, produce irregular heartbeats, and affect cancer and other diseases. It is advised that people limit their alcohol to one drink per day for women and two drinks per day for men.