9 Risk Factors That Can Help Predict or Prevent Heart Attacks
The Nine factors
1. Reduce abdominal obesity. Extra fat around the middle more than doubles heart attack risk in both men and women. Abdominal fat is hormonally driven and responsible for the onset of diabetes, high blood pressure, and high cholesterol–all major risk factors for heart disease. Diet and exercise can help to reduce this risk factor.
2. Limit alcohol consumption. Too much alcohol can promote heart disease and some cancers, in addition to the risk of alcoholism. However, modest amounts of alcohol may help to reduce a man’s heart attack risk by 12% and a woman’s risk by 60%.
3. Keep cholesterol levels within the recommended ranges. The “bad” or “lethal” cholesterol known as LDL-cholesterol carries fat into the artery walls, increasing the risk for heart attack. On the other hand, HDL-cholesterol, the “good” or “healthy” cholesterol, carries the fat away to be processed in the liver. A sedentary lifestyle and an unhealthy diet are the main culprits in the LDL-HDL battle. In addition, people should maintain an acceptable triglyceride level–that can help win the LDL-HDL battle. Triglycerides are fats in the blood that can be controlled by a healthy diet and exercise program.
4. Maintain a healthy blood sugar level. Diabetes is a major risk factor for heart disease, especially for women, although men are also greatly affected by blood sugar changes. These blood sugar changes can cause clots to form in the microscopic blood vessels, thereby clogging circulation. Diabetes can also raise the level of triglycerides in the blood, leading to LDL-HDL imbalances.
5. Eat lots of fresh fruits, vegetables, and whole grains. Eating these foods on a daily basis can cut heart disease by 30-40%.
6. Start a regular exercise program. Moderate exercise can reduce a man’s heart disease risk by 23% and a woman’s by 45%. Exercise can also help to lower LDL cholesterol, maintain a healthy blood pressure, and modulate blood sugar.
7. Maintain healthy blood pressure levels. Unmanaged blood pressure can triple a man’s risk of having a heart attack and doubles a woman’s risk. High blood pressure forces the heart to work harder, gradually wearing out the entire system at a faster pace.
8. Learn how to control stress. Stress kills–recurring stress reactions can almost triple the risk of a heart attack. In addition, almost 20% of people with diagnosed heart disease also experience depression. See a specialist and therapist for advice.
9. Don’t smoke. A smoker’s heart attack risk is two to three times greater than a nonsmoker’s. The research is sound and strong. Find a way to quit.
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