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Many heart attacks can be prevented through a
healthy lifestyle, which can reduce the risk of developing coronary
artery disease. For patients who have already had a heart attack, a
healthy lifestyle and carefully following doctor's orders can
prevent another heart attack. A heart healthy lifestyle includes
eating right, regular exercise, maintaining a healthy weight, no
smoking, moderate drinking, no illegal drugs, controlling
hypertension, and managing stress.
A healthy diet includes a variety of foods that are low in fat (especially
saturated fat), low in cholesterol, and high in fiber; 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, it
increases the amount of the proteins in blood that form blood clots.
Polyunsaturated and monounsaturated fats are relatively good for the
heart. Fat should comprise no more than 30 percent of total daily
calories.
Cholesterol, a waxy, lipid-like substance, comes from eating foods
such as meat, eggs, and other animal products. It is also produced
in the liver. Soluble fiber can help lower cholesterol. Cholesterol
should be limited to about 300 mg per day. Many popular lipid-lowering
drugs can reduce LDL-cholesterol by an average of 25–30% when
combined with a low-fat, low-cholesterol diet. Fruits and vegetables
are rich in fiber, vitamins, and minerals. They are also 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 mg--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: 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.
Regular aerobic exercise can lower blood pressure, help control
weight, and increase HDL ("good") cholesterol. It may keep the blood
vessels more flexible. Moderate intensity aerobic exercise lasting
about 30 minutes four or more times per week is recommended for
maximum heart health, according to the Centers for Disease Control
and Prevention and the American College of Sports Medicine. 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.
Maintaining a desirable body weight is also important. 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 relative levels of HDL cholesterol. It may
also reduce blood pressure.
Smoking has many adverse effects on the heart. It increases the
heart rate, constricts major arteries, and can create irregular
heartbeats. It also 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
5 to 10 years of quitting.
Drinking should be done in moderation. Modest consumption of alcohol
can actually protect against coronary artery disease. This is
believed to be because alcohol raises HDL ("good") cholesterol
levels. 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. In some people,
however, moderate drinking can increase risk factors for heart
disease, such as raising blood pressure. 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. Illegal drugs, like cocaine, can seriously harm the heart
and should never be used.
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. People with moderate hypertension
may be able to control it through lifestyle changes such as reducing
sodium and fat, exercising regularly, managing stress, quitting
smoking, and drinking alcohol in moderation. If these changes do not
work, and for people with severe hypertension, there are eight types
of drugs that provide effective treatment.
Stress management means controlling mental and physical reactions to
life's irritations and challenges. Techniques for controlling stress
include: taking life more slowly, spending time with family and
friends, thinking positively, getting enough sleep, exercising, and
practicing relaxation techniques.
Daily aspirin therapy has been proven to help prevent blood clots
associated with atherosclerosis. It can also prevent heart attacks
from recurring, prevent heart attacks from being fatal, and lower
the risk of strokes. |
