Purple Notes: Ten More Quick Tips to Reduce Heart Disease Risk
Cholesterol Levels
- A buildup of bad cholesterol (low density lipoproteins – LDL) and triglycerides in the blood can cause clogging of the arteries which leads to coronary heart disease. Be very conscious of the kind of fat you eat and stay away from foods high in cholesterol as much as you can.
Weight Loss:
- A modest loss of 5 to 10% of body weight regardless of your goal will significantly help improve your chances of reducing risk of heart disease (American Heart Association). Overweight and obese people have higher rates of hypertension and diabetes which are promoters of heart disease.
- Central obesity which is the accumulation of fat around the midsection is one of the most common causes of diabetes and coronary heart disease. Having a lot of fat around your midsection exposes you to high cholesterol and triglyceride levels which are common causes of coronary artery disease. Work on trimming your midsection.
Stress:
- Cortisol levels and hormones that promote eating are usually increased when you are under stress. Living under minimal stress helps you improve your ability to stay in control of your diet and maintain optimal health conditions to avoid risk of heart disease. Manage your stress.
Diabetes:
- Having diabetes increases the risk of cardiovascular disease by 2 to 4 times in adults. Well controlled diabetes and adherence to treatment as recommended by your physician can greatly reduce your chances of developing heart disease.
Hypertension/High Blood Pressure:
- High blood pressure can lead to most cardiovascular illnesses like stroke, heart failure and coronary heart disease. African Americans have high rates of hypertension. Managing hypertension with diet, physical activity and medication can help reduce the risk of cardiovascular disease significantly.
Routine Health Checkup
- Having routine clinical and physical examinations is very important for keeping track of vital information about your health. Always be aware of your blood pressure, cholesterol levels and blood sugar in order to detect and treat any abnormality as early as possible.
- Abnormalities in blood pressure readings or cholesterol levels may not cause immediate symptoms until serious damage has been done in your body. In order to prevent heart attacks, stroke or sudden cardiac which are resulting complications of hypertension and high cholesterol levels, it is highly recommended that you get routine checkups and always know your numbers.
Sodium/Salt Intake
- Eating a diet high in sodium is directly related to an increase in blood pressure. Minimize your salt intake to the barest minimum, especially through sources like fast foods and processed foods. Cooking your meals at home will help you stay on top of the quantity of salt you consume and will also encourage using healthier substitutes to salt.
Genetics
- Conditions like essential hypertension and type-1 diabetes are inherited. If you have a family history of such illnesses especially among your immediate family members, it is important that you make efforts to adopt a healthy lifestyle of physical fitness and healthy eating. You can significantly reduce your chances of developing these conditions if you start making lifestyle changes early in life.
By: Kike Oduba, MD