Know your numbers. Get screened regularly for high blood pressure, cholesterol, and diabetes – major heart disease risk factors. Talk to your doctor about how often you need checks based on your age and medical history.
Take charge of your lifestyle. Eat a nutritious diet rich in vegetables, fruits, whole grains, and lean proteins. Aim for 150 minutes of moderate exercise weekly. If you smoke, make a plan to quit. Manage stress with relaxation techniques like deep breathing or meditation.
Understand other risk factors. In addition to lifestyle, family history, age, sex, and race can impact heart disease risk. Assess your overall risk with your healthcare provider. They can help create a personalized prevention plan tailored to your unique risk profile.
Stay informed and proactive. Learn the warning signs of a heart attack or stroke. If you have concerns, don’t hesitate to talk to your doctor. Together, you can identify ways to protect and strengthen your heart at every age. Small daily choices can make a big difference for lifelong heart health.
Age and Gender
Your risk of heart disease increases as you age, especially after 45 for men and 55 for women. This is because the aging process can lead to changes in the heart and blood vessels, making them more susceptible to damage. Additionally, the longer you’ve been exposed to other risk factors like high blood pressure, high cholesterol, or smoking, the higher your risk becomes over time. It’s important to adopt heart-healthy habits early on and maintain them throughout your life to help lower your risk as you age. Regular check-ups with your healthcare provider can also help identify and manage any developing risk factors.
Family History
Having a family history of heart disease, especially if a close relative developed it at an early age, can significantly increase your risk. While you can’t change your genes, knowing your family’s medical history empowers you to take preventive steps. Discuss heart health with your family and share this information with your doctor. They can help you assess your risk and develop a personalized plan to keep your heart healthy through lifestyle changes and, if needed, medication. Remember, a family history doesn’t guarantee you’ll develop heart disease, but it’s a crucial factor to consider in your prevention strategy.
High Blood Pressure
High blood pressure, or hypertension, is a major risk factor for heart disease. When your blood pressure stays elevated over time, it can damage your arteries and put extra strain on your heart. This damage can lead to serious complications like heart attack, stroke, and heart failure. Regular blood pressure monitoring is crucial for catching hypertension early and managing it effectively. Aim to have your blood pressure checked at least every two years, or more often if recommended by your healthcare provider. If you have high blood pressure, work with your doctor to develop a plan to lower it through lifestyle changes and medication if needed. By keeping your blood pressure in a healthy range, you can significantly reduce your risk of developing heart disease and protect your cardiovascular health for the long term.
High Cholesterol
Cholesterol is a waxy substance in your blood. While your body needs some cholesterol, too much can build up in your arteries, increasing your risk of heart disease. There are two main types of cholesterol: LDL (low-density lipoprotein), or “bad” cholesterol, and HDL (high-density lipoprotein), or “good” cholesterol. High levels of LDL can cause plaque to form in your arteries, narrowing them and reducing blood flow. This condition, known as atherosclerosis, can lead to heart attack or stroke. On the other hand, HDL helps remove excess cholesterol from your arteries. Aim for an LDL level below 3.5 mmol/L and an HDL level above 1.0 mmol/L. To manage your cholesterol, eat a diet low in saturated and trans fats, exercise regularly, maintain a healthy weight, and talk to your doctor about medication if needed.
Smoking and Secondhand Smoke Exposure
Smoking is one of the leading preventable causes of heart disease. Cigarette smoking can damage the heart and blood vessels, increasing the risk for heart attack, stroke, and other cardiovascular problems. Even occasional or light smoking can be harmful. Secondhand smoke exposure also poses risks of smoking-related heart disease for nonsmokers. When you breathe in secondhand smoke, you’re exposed to many of the same toxins and chemicals as smokers, which can contribute to the buildup of plaque in your arteries. If you currently smoke, quitting is one of the best things you can do for your heart health. Talk to your doctor about smoking cessation aids and support programs available in Alberta. If you don’t smoke, avoid exposure to secondhand smoke whenever possible. Creating a smoke-free environment at home and in the workplace can help protect your heart and the hearts of those around you.
Diabetes
Diabetes is a significant risk factor for heart disease. When blood sugar levels are consistently high, it can damage blood vessels and nerves, increasing the likelihood of developing cardiovascular issues. People with diabetes are two to four times more likely to suffer from heart disease compared to those without diabetes. Managing blood sugar levels through a healthy diet, regular exercise, medication, and working closely with your healthcare team is crucial for reducing heart disease risk. By keeping diabetes well-controlled, you can help protect your heart and overall health. If you have diabetes or are at risk for developing it, prioritize blood sugar management as part of your heart disease prevention plan. Small changes in your daily habits can make a big difference in lowering your risk and improving your quality of life.
Being Overweight or Obese
Carrying excess weight, especially around your midsection, can put you at a higher risk for heart disease. Extra fat in the abdominal area is particularly concerning as it’s associated with increased inflammation and changes in blood cholesterol levels. Being overweight or obese can also lead to high blood pressure and type 2 diabetes, both of which further elevate your heart disease risk. Aiming for a healthy weight through a balanced diet and regular physical activity is key to reducing this risk factor. Even modest weight loss can have significant benefits for your heart health. If you’re struggling to manage your weight, don’t hesitate to reach out to local resources and healthcare professionals for support and guidance on making sustainable lifestyle changes.
Physical Inactivity
Regular physical activity is crucial for maintaining heart health. However, many Albertans struggle to get enough exercise due to busy lifestyles and sedentary jobs. A lack of regular exercise can lead to weight gain, high blood pressure, and unhealthy cholesterol levels – all significant risk factors for heart disease. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week. This could include brisk walking, cycling, swimming, or any other activity that gets your heart pumping. Even small changes, like taking the stairs instead of the elevator or going for a short walk on your lunch break, can make a big difference over time. Remember, any amount of physical activity is better than none. Start small and gradually increase the duration and intensity of your workouts as you build endurance and strength.
What You Can Do
While some heart disease risk factors like age and family history are out of your control, there’s still a lot you can do to protect your heart. Start by making healthy lifestyle changes:
- Quit smoking and avoid secondhand smoke to improve your heart health almost instantly.
- Eat a nutritious diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Aim for at least 150 minutes of moderate exercise per week to strengthen your heart muscle.
- Lose excess weight to reduce strain on your heart. Even a 5-10% weight loss can significantly lower your risk.
- Find healthy ways to manage stress, such as meditation, deep breathing, or talking to a therapist.
It’s also crucial to partner with your healthcare provider for optimal heart health. Get regular check-ups to monitor key numbers like blood pressure, cholesterol, and blood sugar. If you have conditions that raise your risk, follow your treatment plan consistently. Your doctor can recommend screenings, medications, and lifestyle adjustments tailored to your unique needs.
Remember, small changes add up over time. Pick one area to focus on first, then gradually adopt more heart-healthy habits. Get support from loved ones or local programs to stay motivated. By being proactive, you can dramatically reduce your odds of developing heart disease.