It is known that a lifestyle with lack of physical activity, overweight, high fat intake and smoking is conducive to heart disease. In addition, your risks are increased if you suffer hypertension, you are a 45 year- old male, or 55 year-old female, or older. Having a first-degree relative with history of coronary heart disease (CHD) will also add to your chances of getting heart disease.
To find out more about your risks of heart disease log on the National Heart Lung and Blood Institute at www.nhlbisupport.com/chd1 and The American Heart Association at http://www.americanheart.org/ What do you do if you just realized that you are at risk? First, do not get anxious, just get thoughtful. You must start a plan that will reduce your risks. The point to start is a medical check-up to find out what your numbers are.
Ask your doctor to test your serum lipids: total cholesterol, LDL (low density lipoprotein), HDL (high density lipoprotein), triglycerides. According to the results, your physician will advise you in regard to exercise, medications if needed, weight control, etc. Then, you need a definite action plan. There are several areas in which you will need to work. Be realistic as much as possible.
Reducing risk through exercise
If doing exercise 5 times a week is not possible, set your goals at 3 days. Going to a gym can be expensive, you may opt for something inexpensive: walking. Buying a used treadmill to exercise at home is another possibility. Place the treadmill in front of the TV or do some reading. For instance watch your favorite program while you do 30 minutes of exercise. Do what is feasible, do what you like, start with a small amount of time and increase it gradually.
If your risk is serious, make sure you follow your doctor’s recommendation regarding type and amount of exercise. If you can afford a fitness trainer and have the time, it will be of great benefit to set a schedule for your work out. Set your fitness goals and have a plan. Whatever you decide to do, remember one thing, you should not stop this routine.
The most important part of reducing your risk of heart disease is a healthy lifestyle. Lack of physical activity is not healthy. People usually have excuses for their actions saying, “I do a lot of walking in my work”. Try to find solutions that will make you healthier, not excuses.
Weight control
If your weight is in the healthy range, congratulations! This is a rare asset these days. However, if you are overweight or obese (check your BMI) you must act soon. The more you postpone taking care of your weight, the heavier you will find yourself soon. Why? Because you will continue eating the same way as you did before. Unfortunately, eating out, not having time to cook, aging, social gatherings, etc. will lead you to weight gain.
Consult a Registered Dietitian to have an individualized meal plan. This plan must consider your taste preferences, control amount and type of fats, help you reduce weight and serum lipids, and train you in other important areas of heart disease prevention.