Blue Notes: Ten Quick Tips to Reduce Heart Disease Risk
Alcohol intake:
- High intake of alcohol increases your risk of high blood pressure due to its high caloric content that may lead to weight gain. Alcohol can also weaken the heart muscle leading to cardiomyopathy that can lead to heart failure. Minimizing your alcohol intake will reduce the risk of obesity and consequent cardiovascular (heart) diseases.
- A moderate consumption of red wine has been found to increase levels of good cholesterol (i.e. high density lipoproteins-HDL), reduce blood clotting and prevent arterial damage. There are alternative ways to achieve these benefits, however, if you drink alcohol, drink sensibly. Moderation is one alcoholic beverage per day for women and two for men.
Sleep:
- People who are sleep deprived tend to eat more and are less active. Lack of sleep leads to an increase in obesity and cardiovascular risk, therefore, an average of 7-8 hours of sleep is highly recommended for optimal health and reduction in the risk of developing heart disease.
Physical activity:
- Being physically active is one of the most important ways to maintain optimal heart health. Engaging in regular exercise can reduce your risk of cardiovascular (heart) disease significantly and also improve your overall health. The American Heart Association recommends the following for achieving heart health: At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150 minutes or at least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes.
- Aerobic exercise is the most recommended form of exercise for heart health. When you engage in cardio workout, more oxygen is carried into your blood stream and allows the capillaries in your heart to open up thereby allowing more use of nutrients. This fosters the development of the heart muscle, thereby leading to a stronger and healthy heart.
- Walking is a great way to achieve your goals for moderate exercise, you can burn calories and keep your body moving by creating opportunities to walk. Park far out from shopping mall entrances, walk around at your job instead of sending emails or take the stairs instead of the elevator.
Smoking:
- Cigarette smoking can increase the risk of cardiovascular disease by 2 to 4 times (Center for Disease Control), 20 percent of deaths due to heart disease in the U.S. are directly related to smoking. If you are a current smoker, quit now! Your risk of heart disease is proportional to the number of cigarettes you smoke.
Diet:
- A diet low in cholesterol, saturated fats and refined sugars is very important for reducing the risk of developing coronary heart disease. Maintaining a healthy diet rich in fruits and veggies will help improve your chances of minimizing heart disease risk.
- Tree nuts like almonds, cashew, pecans are high in unsaturated fats which help limit levels of bad cholesterol (i.e. LDL). These nuts are healthy choices for snacking and are great for reducing your risk of coronary heart disease.
- The first meal of the day is very important for keeping your body healthy. A healthy breakfast will help jumpstart your digestive system and improve your metabolism which is very beneficial for maintaining a healthy weight.
By: Kike Oduba, MD