How to Prevent Heart Disease
Be Proactive and keep your heart healthy today
Dr. Himachal Veligandla is a cardiologist with 35 years of experience from Florence, Kentucky. Dr. Veligandla states that before we can discuss how to prevent heart disease, it is important to understand that some risk factors are controllable while others are not.
Heart disease or cardiovascular disease (CVD) refers to a group of conditions that affect the structure and function of the heart, which can lead to long-term health complications. According to the Center for Disease Control and Prevention, approximately 610 thousand Americans die of heart disease annually, making it the leading cause of death in the United States.
Risk Factors That Are Not Controllable
As with most diseases, there are patients who are more likely to develop the illness than others. Dr. Himachal Veligandla explains that this can stem from a variety of uncontrollable factors. These factors include but are not limited to:
1. Family History
Individuals with a family history of cardiovascular conditions have an increased risk of developing heart disease. Your family history can be as strong an indicator of heart disease as high blood pressure or high cholesterol levels.
2. Age
Your risk for heart disease and other complications increases as you get older. Heart disease tends to affect patients who are middle-aged and older. Studies have shown that women aged 55 years and older, as well as men aged 45 years and older are at greater risk of the disease. Your checkups should include basic screening tests starting in your 20s. These basic tests include blood pressure, blood sugar, and cholesterol checks.
3. Ethnicity or Race
An individual’s race and ethnicity can also contribute to the likelihood of developing cardiovascular disease. In the United States, for instance, heart disease was the leading cause of death for non-Hispanic whites, non-Hispanic blacks, and American Indians. For Hispanics, Asian Americans and Pacific Islanders, the disease is second only to cancer as the top cause of death.
4. Gender
Heart disease was the number one killer of both men and women in 2013. According to Harvard Health, however, the average age for a woman’s first heart attack is seven years older than that of a man.
While the above factors are not controllable, it is important to note that most of the risk factors associated with heart disease are controllable. Dr Himachal Veligandla claims that by implementing the necessary steps, individuals will be well on their way to decreasing their chances of being diagnosed with a heart condition.
How to Decrease Your Chances of Developing Heart Disease
1. Exercise Regularly
While most people head to the gym in order to trim their waistline, studies have shown that exercising regularly can actually have a profound effect on your cardiovascular health. Regular exercise will help improve blood circulation and strengthen the heart. It also has the added benefit of reducing an individual’s blood pressure and cholesterol. Aiming for at least 30 minutes a day of cardio will help you achieve that.
2. Develop Healthy Eating Habits
It is important to limit foods with added sugars, saturated fats, and high sodium. The DASH diet is a heart-healthy diet that helps patients lower their cholesterol and blood pressure, which results in lowering an individual’s risk of heart disease. Eating fresh vegetables and fruits, along with whole grains will help lower your risk.
3. Manage Your Cholesterol
High cholesterol can be controlled by medication and/or by developing healthier eating habits. When a patient’s cholesterol levels are high, their arteries can become clogged. This would then increase their risk of having a heart attack or developing coronary artery disease.
4. Control Your Diabetes
If you have diabetes, you’re at a greater risk of developing diabetic heart disease. Having regular check-ups, taking the prescribed medication, as well as making healthier lifestyle choices will help to control your diabetes.
5. Manage Your Blood Pressure
High blood pressure increases a patient’s risk of developing heart disease. You can manage your blood pressure by getting regular screenings, making healthier food choices, and exercising.
6. Watch Your Scale
Obesity or being overweight can have a significant impact on one’s heart health. Many patients who are obese develop conditions such as high blood pressure and high cholesterol, which are risk factors associated with heart disease. Making sure that you remain at an average weight is, therefore, an essential component to maintaining a healthy lifestyle.
By following the above guidelines from Dr. Himachal Veligandla, you will be able to reduce your chances of developing heart disease.
