Cardiovascular Center

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Lower Your Risk of Heart Disease

There are many risk factors that can cause or increase your chance of heart disease. Most of the time you can change and control risk factors and lower your chance of getting heart disease. The following are common risk factors, and what you can do to change them.

There are some risk factors for heart disease that you can’t control. If you have several risk factors you can’t change, it is even more important to lower the risk factors you can control.

(I have listed each of the risks for heart disease in a list above in case you want to use something like this as the main page for Assess and Lower your risk and have each of these as links to the more detailed information?)

High Blood Pressure

What is blood pressure?

Blood pressure is the force of the blood pushing against the walls of the arteries. Each time the heart beats it pumps out blood into the arteries. Your blood pressure is highest when the heart beats, pumping the blood. This is called systolic pressure. Between beats, your blood pressure falls. This is the diastolic pressure.

  • Systolic pressure is the top number. The heart squeezes blood to the body.
  • Diastolic pressure is the bottom number. The heart relaxes and refills with blood.
Blood Pressure Category Systolic
(mm Hg)
Diastolic
(mm Hg)
Normal less than 120 and less than 80
Prehypertension 120–139 or 80–89
High


Stage 1 140–159 or 90–99
Stage 2 160 or higher or 100 or higher

High blood pressure speeds up damage that naturally happens to small blood vessels. When you have a lot of damage the blood vessels harden and can decrease blood flow to your heart.

Your heart has to work harder to circulate blood into the small blood vessels in your body. This can make your heart enlarge and then it may not squeeze as well.

To lower your blood pressure, try the DASH (Dietary Approaches to Stop Hypertension) diet. To follow the DASH diet:

  • Eat 2 servings of low-fat dairy every day
  • Skim milk, low-fat chesses or cottage cheese, low-fat / fat free yogurt
  • Eat 8-10 servings of fruits or vegetables every day
  • Cut down on the amount of fat that you eat
  • Choose low fat snacks

Other things you can do to lower your blood pressure:

  • Stop Smoking
  • If you drink, limit your alcohol to 1 drink a day. 1 drink = 1 beer = 4 oz (1 glass) of wine = 1 ounce (1 shot) of hard liquor
  • Lose weight
  • Exercise

Diabetes

People who have diabetes are at a greater risk for heart disease. Having diabetes can damage the blood vessels making it easier for plaque to build up in the vessels around your heart. It can also damage your kidneys, eyes, and nerves.

  • Symptoms of high blood sugar can include excess thirst, frequent urination, unexplained weight loss, blurred vision and increased hunger
  • Normal fasting blood sugar is 80-100
  • A fasting blood sugar between 100-125 is pre-diabetes
  • A fasting blood sugar of 126 or higher is diabetes

The risk for heart disease and stroke in women with diabetes is 2-4 times higher than for women without diabetes. ~ 6 million U.S. women have been diagnosed by a doctor; an estimated 3 million are undiagnosed.

If you have diabetes make sure you keep your blood sugar under control. Well controlled blood sugars will help lower your chance of getting heart disease.

If you need help controlling your blood sugar or want to learn more about diabetes contact the Utah Diabetes Center at 801-581-7761.

High Cholesterol

Cholesterol comes from the food you eat, or is made in your liver. When you have too much cholesterol it sticks to the sides of your blood vessels making them smaller and harder. Then blood can’t get to your heart and the heart muscle can die. Your cholesterol should be closely watched by your doctor to lower your chance of heart disease.

Total cholesterol: the combination of all your cholesterol levels

  • Your total cholesterol should be less than 200.

DL is your bad cholesterol.

  • This type of cholesterol sticks together and builds up on the blood vessels in your body.
  • Your LDL level should be less than 100

HDL is your good cholesterol.

  • This type of cholesterol doesn’t stick together and helps keep other cholesterols from sticking together.
  • For men your HDL should be more than 50
  • For women more than 60.

Triglycerides are a fat that will raise your total cholesterol levels.

  • Normal levels are less than 150

To reach a healthy cholesterol level, there are several things you can do:

  • Stop smoking
  • Lose weight
  • Exercise
  • If you drink alcohol, limit it to 1 drink a day
  • Change to a low-fat diet (see the section on eating heart – healthy)
  • Talk to your doctor about adding a medication

Exercise

Your heart is a muscle and needs to be exercised. If you do not exercise:

  • Your lungs will not work as efficiently and less oxygen will be pumped to your heart.
  • Your heart can become weak and won’t effectively pump blood to the rest of your body.
  • Your blood pressure and bad cholesterol will increase making your heart work harder.

Exercise can help you feel better, have more energy, and get sick less often. Some other benefits of exercise include:

  • Lower blood pressure
  • Lower cholesterol
  • Weight loss
  • Improve sleep
  • Better balance
  • Stronger heart and lungs
  • Improve your mood and self-esteem
  • Prevent and manage diabetes
  • Healthier bones and stronger muscles
  • Reduce risk of some types of cancer

To notice the benefits of exercising you need to exercise at least 30 minutes most days of the week.

  • Do something you enjoy, like walking, swimming, biking, hiking or playing your favorite sport.
  • Make sure you warm up for 5 minutes, cool-down for 5 minutes, and stretch each time you exercise.

Lifting weights is an important part of an exercise program.

  • Start out slowly. If you have never lifted weights before ask for help at your local gym or ask an exercise specialist.
  • Warm up by biking or walking for 5 minutes before lifting weights.
  • Lift and lower the weights slowly and remember to breathe.
  • The American College of Sports Medicine recommends training each muscle group 2 to 3 times a week. Give each muscle group 48 hours of rest. (Don’t do push-ups or sit-ups everyday.)

There are easy things you can do everyday to exercise. It may be hard at first, but if you stick with it you will begin to see that you are getting stronger and feeling better.

  • Start exercising today
  • Find a partner to exercise with you
  • Park further away from the store
  • Take the stairs instead of the elevator
  • Walk during lunch breaks
  • Keep an exercise journal
  • Get help from an exercise specialist

Unhealthy Eating

Changing your diet is one of the best ways to lower your chances of having a heart attack because it will help you lose weight, lower your cholesterol and blood pressure, lower you chance of getting diabetes, and decrease stress.

If you have had a heart attack, or have a high chance of getting heart disease you should eat a low fat, low cholesterol and low salt diet. If you have diabetes, you should also eat a low carbohydrate diet.

How can I eat Heart Healthy?

Eat more fruits and vegetables

  • Fruits and vegetables have lots of nutrients that protect the body from damage.
  • They help keep cholesterol from hardening in your arteries and becoming plaque.
  • You should eat 4-5 servings of vegetables and 3-4 servings of fresh fruit each day.
  • A serving of fruits or vegetables is the size of a tennis ball.
  • Potatoes do not count as servings of vegetables.
  • At least 2/3 of a meal should be from vegetables, fruit, beans, and whole grains.

Eat plenty of fiber

Eating enough fiber is not only important for heart health, but for diabetes and weight control.

  • Fiber helps you:
  • digest food
  • control cholesterol and blood sugar
  • feel full longer
  • Fruits, vegetables, beans and whole grains are all high in fiber
  • Men need 30-40 grams of fiber a day
  • Women need 25-35 grams of fiber a day

Drink Water

It is important to drink water for many reasons. Drinking water replaces the water we lose from breathing, sweating, and being sick.

  • Water helps digest food, protects kidneys and muscles, and can help your skin look healthy too.

Watch the Kind of Fat You Eat

A healthy diet means paying attention to the amount of fat you eat. Not all types of fats raise your cholesterol, but all of them are high in calories.

  • Plant fats like olive oil, nuts, and avocados are healthy fats.
  • Saturated Fats are found in things like butter, meat, cheese and ice cream.
  • Saturated fats raise LDL (bad) cholesterol levels
  • Trans Fats raise LDL (bad) cholesterol levels and lower the (good) cholesterol HDL.
  • Trans fats are found in processed foods like fast food, deep fried food, cakes, pies, cookies, non-dairy creamer, and microwave popcorn
  • There is no safe level of trans fat. Eat as little trans fat as possible.

How many grams of fat should I eat a day?
40 grams of total fat
10 grams of saturated fat

Eat Less Salt

  • Salt helps to control levels of water in the body. Eating too much salt causes your body to hold on to water, increasing the amount of fluid in the body.
  • This makes your heart have to work harder and your blood pressure higher.
  • You should have 2000mg or less of salt each day. To help you eat less salt keep in mind that:
  • Processed, canned and packaged foods have a high amount of salt
  • Restaurant and fast food also has a lot of salt
  • Avoid salty snack foods like potato chips, pretzels, and beef jerky
  • Don’t add salt to your food
  • Use salt substitutes like Mrs. Dash or natural spices to season your food.
  • Read the nutrition labels. Pay attention to the amount of sodium per serving and how many servings you eat.

Eat Breakfast Everyday

It is very important to eat a healthy breakfast in the morning. Eating after you wake up, provides fuel for the brain and helps stabilize your blood sugar throughout the day.

Eat a Variety of Foods

  • Eating a variety of different foods is important in a healthy diet.
  • It helps you to get enough vitamins, minerals and other nutrients.
  • It keeps eating interesting and provides enjoyment from new flavors and foods.

Healthy Cooking

Experiment! With most recipes, you can cut sugar and butter by 1/3 without missing flavor.

Change the proportion of ingredients. Cut the amount of meat a recipe calls for and increase the vegetables. Replace some of the meat with beans, a great source fiber, protein and B vitamins.

Limit processed foods.

Variety! Increase the variety of fruits and vegetables you eat and experiment with food from different countries.

Do not overcook vegetables. Many vitamins and nutrients are sensitive to heat and are damaged when cooked too much. Add vegetables just before the meal is done cooking.

Some websites to help you find healthy recipes are:

Being Overweight

Reasons you might be overweight

  • not exercising
  • family history
  • stress
  • eating too much

Being overweight can make you feel

  • tired
  • short of breath
  • stressed
  • depressed

How do I know if I am overweight?

  • Waist measurement is greater than 40 cm for men and greater than 35 cm for women.
  • BMI greater than 25.
  • Go to http://www.nhlbisupport.com/bmi/ to calculate your BMI.

Being overweight affects your heart

There are many ways that your heart is affected by being overweight.

  • Raises bad cholesterol
  • Increases blood pressure
  • Increase risk of diabetes

Being overweight can also lead to other health problems like:

  • Hip and knee pain
  • Problems sleeping

How can I lose weight?

Losing weight is a lot of work and takes a big commitment on your part. There are no magic tricks to losing weight. You need to burn more calories than you eat.

  • 3500 calories equals a pound, so to lose one pound a week, you need to cut 500 calories each day. You can make this easier by exercising to burn more calories.

Cut your Meal Sizes

Eating smaller meals is important in losing weight and maintaining a healthy weight. Cut how much you normally eat by ¼. The size of your meal and types of foods you choose determine how many calories you eat.

Other things you can do to get the nutrition you need, feel full, and decrease the number of calories you eat are:

  • Avoid rich foods, like foods with cheese, sauces, desserts, or other high fat foods
  • Eat more fruits and vegetables
  • Eat slowly and enjoying your food
  • This lets your brain and stomach realize you are full.
  • Share meals or take half home when you go out to eat.
  • Restaurant meals are 3 times larger than what you should be eating
  • Do not be tempted by better values at restaurants or the grocery store. It will cost you in the long run.

Cut Liquid Calories

When trying to cut calories, decrease calories from drinks such as soda, juice, sport drinks, lattes, lemonade and alcohol. This is an easy way to cut 100-200 calories a day.

  • Replace regular soda with water, diet soda, or other calorie free drinks like Crystal Light.

Plan Ahead

  • Making a grocery list and planning ahead will keep you from hitting the drive-thru or ordering pizza.
  • Keep your refrigerator full of healthy foods that are also convenient like pre-cut veggies, non-fat yogurt, and fruit.

Pick Your Favorite Foods as a Treat

  • Pick a few of your very favorite things to have as a treat.
  • Avoid the things you can live without like candy, grocery store cookies, or doughnuts.
  • Remember that a treat is a something you have once in a while, not every day.

Write Down What You Eat

People generally don’t realize how much they eat.

  • Write down the type of food and how much you eat each day.
  • Be as detailed as possible.
  • If the calories are listed on the package, write down how many calories you ate.

Get Enough Sleep

Make sure that you are sleeping enough each night. If you feel tired during the day you are more likely to eat sweet snacks. This can cause you to eat more calories throughout the day and gain weight.

Exercise

  • Losing weight is much easier if you exercise.
  • Make time in your busy schedule for exercise and weight lifting.
  • The more muscle you have the more calories your body will burn throughout the day, helping you to lose weight.
  • Exercise can also help you sleep better.

Think Positive

Believe in yourself and believe that you can lose weight. It is normal to lose 1-2 pounds a week with exercise and healthy eating. Stick with it! Share your desires to lose weight with family and friends for support.

Ask Your Doctor For Help

There are many people who want to help you lose weight and feel better. Your doctor may be able to help you find a cardiac rehab program or other programs to help you lose weight in a healthy way.

Lower Your Stress

Lot’s of stress in your life can equal lots of eating. Find ways to lower your stress find new ways to deal with stress.

  • Exercise is a good way to deal with stress and can leave you feeling happy and motivated.
  • Meditation is also a good way to manage stress.

Smoking and Chewing Tobacco

When you use tobacco, there are a lot of things that happen in your body that can cause heart disease and strokes:

  • Increased blood clotting
  • Less oxygen in your blood
  • Plaque build-up in your arteries
  • Arteries get smaller

Stop using tobacco. It is the most important thing you can do for your health and yourself.

There is not one best method to stop smoking, Try to find plan that works for you. Don’t give up. It is hard, but you are worth it.

Tips to help you Quit Smoking

  • Make a plan to quit
  • Pick a quit date
  • Change your routine
  • Drink lots of water
  • Try new activities
  • Start a new exercise program
  • Keep track of the money you are saving by not using tobacco
  • Avoid alcohol while trying to quit smoking or chewing
  • Know your smoking or chewing patterns
  • Have a plan for times you are really tempted
  • Make a list of reasons for stopping

For free help to stop smoking, contact the Utah Quit Line at 1-888-567-8788 or go to their website: utahquitnet.com

Stress

Overtime, stress can damage the heart. Several physical reactions occur when you are under stress.

  • Heart rate increases
  • Blood vessels and arteries become more narrow
  • Blood pressure increases
  • Blood clots more easily
  • Blood sugar increases
  • Metabolism slows down
  • Harmful stress hormones are released

The combination of these factors leads to damage to the arteries and an increased risk of heart disease. Do not ignore stress. It is an important risk factor that you can control.

How to lower your stress

Stress is different for every individual. It is important to take a look at yourself and your habits to recognize areas where you can change.

  • Let go of unrealistic expectations.
  • Keep stress in perspective - Most problems are not the end of the world.
  • Take time for your self -Take a walk, read, listen to music, paint.
  • Aerobic Exercise - Exercise not only reduces your risk of heart problems and several other major diseases, it helps reduce stress. Exercise calms the harmful physical response to stress, promotes relaxation and provides a chance to take a break.
  • Yoga - Focuses on relaxing both the body and mind while improving balance and flexibility.
  • Tai Chi - Quiet, gentle motion with physical and mental benefits.
  • Deep Breathing - Focus on the pattern of your breathing. You want your abdomen to expand as you inhale and deflate as you exhale. Make an effort to breathe slowly and deeply.
  • Visual Imagery - Use all your senses to take to a place in your mind that makes you feel calm and at peace. For example, if you visualize the ocean, imagine every detail such as the sound of waves.

Risk Factors You Can’t Control

Family History

If someone in your family has heart disease, you are more likely to have heart disease.

Gender

Men are more likely to have heart disease at a younger age than women. After menopause, women have the same chance of having heart disease as men.

Ethnicity

Some ethnic groups have a higher chance of heart disease than others. African-Americans have more high blood pressure leading to more heart disease. Other groups at higher risk include Mexican-Americans, American Indians, native Hawaiians and some Asian Americans.

Age

The older you get the more likely you are to get heart disease. This is because plaque develops over time.