Summary:
One in three Americans will die of heart disease. Fortunately, there´s much you can do to prevent this common disease. Here´s what you need to know.

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It’s a sobering fact that one in three Americans will die of heart disease. Fortunately, heart disease is one of the most preventable causes of death in the United States. By making the necessary lifestyle changes, you can significantly reduce your risk of contracting this common and deadly disease. Here are steps you can take today to prevent heart disease in the future:

Prevent heart disease: Kick the habit.

Cigarette smoking is such a significant risk factor for heart disease that the Surgeon General named it the leading cause of preventable death in this country. A person’s risk for having a heart attack increases both with the number of cigarettes smoked as well as the duration of smoking. Plus, there is no safe level of exposure to cigarette smoke. If you’re a smoker and you’re concerned about heart disease, make the decision to kick the habit now.

Prevent heart disease: Start moving.

Exercise has multiple positive benefits on the heart. It increases cardiac blood flow and conditions the heart so it can pump more blood with less effort. It also helps to control weight which is an independent risk factor for heart disease. Choose an aerobic exercise you enjoy and do it at least thirty minutes on a daily basis. Vary the type of exercise you do on a daily basis so you don’t become bored with the same routine. Bicycling, aerobics classes, jump roping, brisk walking, and jogging are all excellent forms of aerobic exercise.

Prevent heart disease: Change your diet.

Read about and implement a heart healthy diet. A heart healthy diet is low in saturated fats and rich in monounsaturated fats. Sources for good fats include the omega three fatty acids found in fish as well as the monounsaturated oils in olive oil, avocados, and nuts. Unhealthy fats include those found in animal products such as red meat and high fat dairy products such as whole milk and butter. The good fats should make up most of your daily fat intake. Trans fats are another group of fats to be avoided. Manufacturers are now required to post the trans fat content of prepared foods so be sure to read the nutritional information. Fresh fruits and vegetables are also thought to provide some protection against heart disease. Aim for at least five servings of fruits and vegetables a day.

Prevent heart disease: Lose weight.

The Nurses Health Study showed that women who have a BMI of greater than 29 have a three to four times great risk of developing heart disease. If you fall into this category, take steps to alter your diet and start a daily exercise program. Not only will you reduce your risk of heart disease, you’ll also lower your risk of diabetes and other chronic diseases.

Prevent heart disease: Have a regular health assessment.

High blood pressure and elevated cholesterol are both risk factors for heart disease. By

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Written by: Dr. Kristie
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