subject: Preventing The Risk Factors For Heart Disease. [print this page] Heart disease is the world's leading cause of death. It isn't one disease, but instead represents any disorder that affects the heart's ability to function properly.
The most common cause of heart disease is narrowing or blockage of the coronary arteries, which supply blood to the heart itself. This happens slowly over time. This process is also called arteriosclerosis, which is the hardening and thickening of arterial walls that progresses to
chest pain, an irregular heartbeat and, ultimately, heart failure.
Heart disease, in all its forms, strikes about 60 million people in the United States, an extraordinarily high number that reflects improper nutrition, a lack of exercise, and high stress. Here we look at the best ways to help yourself prevent the four heavyweight risk factors: high blood pressure; high cholesterol/triglycerides; homocysteine; and free radicals.
1.For High Blood Pressure: Reduce salt in the diet to less than 1,500 mg a day. Maintain a normal weight. Exercise daily by walking at least 30 minutes. Eat more fruits, vegetables, and low-fat dairy products with reduced fat and cholesterol.
2. For High Cholesterol and High Triglycerides: Get a few cholesterol and triglyceride blood tests a year. Choose unsaturated fats over saturated fats. Exercise regularly. Stop smoking. Maintain a healthy diet, low in cholesterol. Drink alcohol only in moderation.
3. For Homocysteine: Homocysteine is a potentially dangerous amino acid. If you have overly high levels of it, it raises the risk of coronary artery disease, stroke, and blood clots. To help prevent it, eat a balanced diet high in fruits and vegetables. Ensure you get optimal levels of three B vitamins: folic acid, B6, and B12. Specific foods include leafy green vegetables, citrus fruits, chickpeas, black-eyed
peas, and whole grains.
4. For Free Radicals: Free radicals can cause "oxidative" damage that can put you at risk of heart problems (among others). To help prevent this risk, eat lots of fruit and vegetables, which are full of antioxidant nutrients. Take a good multivitamin. Pay attention to the main antioxidants we have at our disposal, which are vitamins C and E, beta-carotene, the minerals selenium and zinc, and coenzyme
