Five Ways to Reduce Your Risk of Cardiovascular Disease

Cardiovascular disease (CVD) is the leading cause of death globally.  CVD includes coronary artery disease, stroke, aortic disease, and peripheral artery disease.  The risk of cardiovascular disease increases with age and is most common in those over age 50.  While genetics is a factor in the risk of developing cardiovascular disease, our lifestyle choices also play a role.  The following are some ways that people can help reduce their risk.

Maintain a Healthy Weight

Being overweight increases the risk for heart disease.  Carrying excess weight increases inflammation and puts added stress on the heart.  Eating a heathy diet and controlling portion size help in maintaining an appropriate weight.  A heart healthy diet includes fruits, vegetables, whole grains, lean meat, low fat or fat free dairy, and healthy fats such as olive oil.

Keep Physically Fit

Strive for 30 minutes of physical activity daily.  Even light to moderate activity is beneficial.  The American Heart Association recommends combining aerobic exercise with resistance training.  Regular exercise lowers blood pressure, helps maintain a healthy body weight, and lowers the risk of developing diabetes.  Being more active has the added benefit of helping people think, feel, and sleep better.

Get Quality Sleep

Many people get less than the recommended seven hours of sleep each night.  Those who don’t get enough sleep are at greater risk of heart attack, high blood pressure, obesity, and diabetes.  People with obstructive sleep apnea tend to have high rates of cardiovascular disease.

Don’t Smoke

The chemicals in tobacco damage the blood vessels by causing them to thicken and narrow.  Smoking tends to make the blood more likely to clot, which can block blood flow.  Cigarette smoke lowers oxygen levels in the blood, raising blood pressure and heart rate.

Manage Medical Conditions

• Monitor cholesterol levels – A complete cholesterol test, or lipid panel, is a blood test that measures cholesterol and triglycerides in the blood.  High cholesterol levels indicate a risk factor for cardiovascular disease.
• Control blood pressure – High blood pressure, or hypertension, is a risk factor for heart disease and stroke.  High blood pressure damages arteries that provide blood flow to the heart.
• Manage diabetes – Diabetes can damage blood vessels and cause circulatory problems.  People with diabetes are twice as likely to have a stroke or heart attack than those who don’t have diabetes.  The most common test for diabetes is a fasting blood test to measure blood sugar levels.

People with these medical conditions should have regular screening tests, eat a healthy diet, and take their medications as directed.

RMD Primary Care

The physicians at RMD Primary Care provide a number of services to support the health and well-being of patients.  Contact our office to schedule an appointment.