How to Reduce Cardiac Risk

Heart disease remains the leading cause of death in the United States. According to the Centers for Disease Control and Prevention (CDC), 631,636 Americans died of heart disease in 2006. While some cardiac risk factors such as age, gender and heredity cannot be altered, most people can reduce the risk of heart disease through lifestyle changes. Diet, exercise, stress, smoking and even hygiene are linked to heart problems. Consult with your doctor before making diet, fitness or other lifestyle changes.

Instructions

• 1

  Schedule regular physical exams and heart risk assessments. Regular examinations help identify conditions associated with heart disease such as high cholesterol or blood pressure. Early detection and treatment of risk factors increase your chances of preventing cardiovascular problems.

• 2

  Modify your diet to include heart-healthy foods and reduce sugars, sodium and saturated fats. Dietary recommendations from the American Heart Association (AHA) include 4 1/2 cups of fruits and vegetables daily, omega-3 rich oily fish such as salmon three times a week, 3 oz of whole grains each day and nuts or legumes four times a week. Reduce saturated fat to less than seven percent of your total intake, restrict sugar sweetened beverages to 450 calories a week, keep your daily sodium intake under 1500 mg and consume no more than two servings of processed meat each week.

• 3

  Exercise each day to improve cardiovascular health and maintain your weight. U.S. Department of Health and Human Services 2008 physical activity guidelines recommend a minimum of 2 1/2 hours of moderate intensity exercise weekly. Mayo Clinic suggests 30 to 60 minutes of daily activity. Speak with your doctor about personalized fitness plans before you begin exercising.

• 4

  Stop smoking. Smoking increases cardiac risks and raises your blood pressure. Quitting smoking reduces your chances of having a heart attack with or without heart disease. If you find quitting difficult, talk to your doctor about cessation plans.

• 5

  Manage or reduce stress. Michael Miller, M.D., of the University of Maryland Medical Center, suggests high blood pressure and heart rates associated with stress may increase the risk of arterial plaque formation and heart disease. Stress reduction techniques may include yoga, meditation or deep breathing exercises.

• 6

  Brush your teeth. A 2002 study in the Journal of Periodontology linked periodontitis with heart disease. According to the study, bacteria from infected gums may enter the blood stream and travel to your heart. Brush and floss at least twice a day and maintain bi-annual dental exams.