Heart Disease Risk Factors: Control What You Can

When it comes to matters of the heart, some things are beyond your control.

For instance, men have a higher risk for heart disease than women. Your family history may also be a factor, especially if you combine it with unhealthy lifestyle choices. And your risk increases with age, though women tend to get heart disease about 10 years later than men because until they reach menopause, women produce the hormone estrogen, which helps to keep blood vessels relaxed and open.

According to the Centers for Disease Control and Prevention, nearly half of all Americans have at least one of the following three heart disease risk factors: High blood pressure, high cholesterol or smoking.

That’s a pretty big number, but when you make healthy choices, you take charge of certain risks, known as controllable risk factors. Start turning the tide by following these tips.

1. Stop smoking. “Smokers are up to four times more likely to develop heart disease than nonsmokers,” says Ghulam Akbar, MD, Associate Chief of Cardiology, Lehigh Valley Hospital–Schuylkill, part of Lehigh Valley Heart and Vascular Institute. Talk with your doctor or clinician about ways to quit.
2. Keep your cholesterol, blood pressure and blood sugar low. High cholesterol, blood pressure and diabetes can all raise the risk for heart disease. Ask your doctor or clinician what ranges you should be targeting, and make a plan for how to achieve those numbers. In addition to lifestyle changes, they may recommend medication.
3. Reach a healthy weight. “Your heart and blood vessels are constantly pumping blood throughout your body,” Dr. Akbar says. “If you are overweight or obese, you increase the workload on your heart.” The good news: Losing weight reduces the strain.
4. Add movement to your day. Physical activity gets your heart pumping. This helps your body use oxygen better and makes your heart stronger. Work with your doctor or clinician to create an exercise routine for you.
5. Eat a heart-healthy diet. Avoid red meat, whole-milk products and fried foods. Look for healthier cooking oils made with unsaturated fats, such as olive, canola, avocado, grapeseed and corn oils. Aim to eat more fruits, vegetables and whole-grain foods every day.
6. Limit alcohol use. The American Heart Association says no amount of alcohol is good for the heart. If you do choose to drink, men should have no more than two drinks a day. Women should stick to no more than one drink.
7. Manage stress. Chronic stress can lead to high blood pressure and other heart problems. Try relaxation methods to calm your mind and body, or talk with a professional if you need support.

“You can tackle several risk factors at once by doing just four things: eating healthier foods, exercising regularly, not smoking and taking your medicines as directed,” Dr. Akbar says.