How to Reduce the Risk for CVD

According to the World Health Organization, cardiovascular disease (CVD) is responsible for approximately 16.7 million deaths across the world each year. CVD also results in costly hospitalizations for some of the 20 million people that survive heart attacks every year. There are several lifestyle changes you can undertake to prevent heart attacks and the other complications and diseases related to CVD, including hypertension and cerebrovascular disease.

Instructions

• 1

  Stop smoking. According to the Mayo Clinic, the use of cigarettes and other tobacco-containing products can greatly increase the risk of CVD. Cigarettes contain over 4,800 different chemicals, some of which damage coronary tissue and blood vessels.

• 2

  Decrease the daily consumption of saturated fats and trans fat. These fats are commonly found in beef, butter, milk and cheese. Consuming these fatty foods can increase the bad forms of cholesterol, namely LDL cholesterol, which can lead to coronary blockage and a possible heart attack.

• 3

  Increase the consumption of vitamin and nutrient-rich foods, including lean meats, fish, vegetables, fruits and whole grains. You can also decrease the risk of CVD with a daily intake of omega-3 fatty acids, which are found in supplement form or through the consumption of some types of fish, flaxseed oil and walnut oil.

• 4

  Decrease your blood pressure. According to the American Heart Association, this can be accomplished by decreasing sodium, or salt, intake and by taking any medications prescribed by your doctor to lower blood pressure as directed.

• 5

  Exercise at least 30 minutes each day, five days a week. This exercise can come in the form of walking, swimming, jogging or even walking the dog. The exercise can be broken up into 10- or 15-minute sessions throughout the day if one 30-minute workout is not feasible.

• 6

  Avoid stressful situations and reduce the amount of stress in your life. Stress can increase the risk of heart attacks associated with CVD. You can reduce stress by avoiding people, topics and situations that cause stress.

• 7

  Talk to your doctor about receiving health screenings that can monitor your risk of CVD. Blood pressure testing should be performed at least one time every two years. Cholesterol testing should be performed once every five years.