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CORONARY ARTERY DISEASE PREVENTION |
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A healthy lifestyle can help prevent
coronary artery disease and help keep it from progressing. A heart-healthy
lifestyle includes eating right, regular exercise, maintaining a
healthy weight, no smoking, moderate drinking, no recreational drugs,
controlling hypertension, and managing stress. Cardiac
rehabilitation programs are excellent to help prevent recurring
coronary problems for people who are at risk and who have had
coronary events and procedures. Eat right A healthy diet includes a variety of foods that are low in fat, especially saturated fat, low in cholesterol, and high in fiber. It includes plenty of fruits and vegetables and limited sodium. Some foods are low in fat but high in cholesterol and some are low in cholesterol but high in fat. Saturated fat raises cholesterol and in excessive amounts, increases the amount of the clot-forming proteins in blood. Polyunsaturated and monounsaturated fats are good for the heart. Fat should comprise no more than 30% of total daily calories. Cholesterol, a waxy substance containing fats, is found in foods such as meat, eggs, and other animal products. It is also produced in the liver. Soluble fiber can help lower cholesterol. Dietary cholesterol should be limited to about 300 milligrams per day. Many popular lipid-lowering drugs can reduce LDL cholesterol by an average of 25-30% when used with a low-fat, low-cholesterol diet. Fruits and vegetables are rich in fiber, vitamins, and minerals. They are low calorie and nearly fat free. Vitamin C and beta-carotene, found in many fruits and vegetables, keep LDL-cholesterol from turning into a form that damages coronary arteries. Excess sodium can increase the risk of high blood pressure. Many processed foods contain large amounts of sodium. Limit daily intake to about 2,400 milligrams, about the amount in a teaspoon of salt. The "Food Guide" Pyramid developed by the U.S. Departments of Agriculture and Health and Human Services provides easy-to-follow guidelines for daily heart-healthy eating. It recommends 6-11 servings of bread, cereal, rice, and pasta; 3-5 servings of vegetables; 2-4 servings of fruit; 2-3 servings of milk, yogurt, and cheese; and 2-3 servings of meat, poultry, fish, dry beans, eggs, and nuts. Fats, oils, and sweets should be used sparingly. Canola and olive oil are better for the heart than other cooking oils. Coronary patients should be on a strict diet. Exercise regularly Aerobic exercise can lower blood pressure, help control weight, and increase HDL ("good") cholesterol. It may keep the blood vessels more flexible. The Centers for Disease Control and Prevention and the American College of Sports Medicine recommend moderate to intense aerobic exercise lasting about 30 minutes four or more times per week for maximum heart health. Three 10-minute exercise periods are also beneficial. Aerobic exercise--activities such as walking, jogging, and cycling--uses the large muscle groups and forces the body to use oxygen more efficiently. It can also include everyday activities such as active gardening, climbing stairs, or brisk housework. People with coronary artery disease or risk factors should consult a doctor before beginning an exercise program. Maintain a desirable body weight About one quarter of all Americans are overweight and nearly one-tenth are obese, according to the Surgeon General's Report on Nutrition and Health. People who are 20% or more over their ideal body weight have an increased risk of developing coronary artery disease. Losing weight can help reduce total and LDL cholesterol, reduce triglycerides, and boost HDL cholesterol. It may also reduce blood pressure. Eating right and exercising are two key components of losing weight. Avoid recreational drugs Do not smoke or use tobacco. Smoking has many adverse effects on the heart. It increases the heart rate, constricts major arteries, and can create irregular heartbeats. It raises blood pressure, contributes to the development of plaque, increases the formation of blood clots, and causes blood platelets to cluster and impede blood flow. Heart damage caused by smoking can be repaired by quitting. Even heavy smokers can return to heart health. Several studies have shown that ex-smokers face the same risk of heart disease as non-smokers within five to 10 years after they quit. Drink in moderation. Modest consumption of alcohol may actually protect against coronary artery disease because alcohol appears to raise levels of HDL ("good") cholesterol. The American Heart Association defines moderate consumption as one ounce of alcohol per day, roughly one cocktail, one 8-ounce glass of wine, or two 12-ounce glasses of beer. However, even moderate drinking can increase risk factors for heart disease for some people (by raising blood pressure, for example). Excessive drinking is always bad for the heart. It usually raises blood pressure and can poison the heart and cause abnormal heart rhythms or even heart failure. Do not use other recreational drugs. Commonly used recreational drugs, particularly cocaine and "crack," can seriously harm the heart and should never be used. Seek treatment for hypertension High blood pressure, one of the most common and serious risk factors for coronary artery disease, can be completely controlled through lifestyle changes and medication. Moderate hypertension can be controlled by reducing dietary intake of sodium and fat, exercising regularly, managing stress, abstaining from smoking, and drinking alcohol in moderation. People for whom these changes do not work or people with severe hypertension may be helped by many categories of medication. Manage stress Everyone experiences stress, the mental and physical reaction to life's irritations and challenges. Stress can sometimes be avoided and when it is inevitable, it can be controlled. Techniques for controlling stress include: taking life more slowly, spending more time with family and friends, thinking positively, getting enough sleep, exercising, and practicing relaxation techniques. |
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