Get PDF How To Drastically Reduce Your Risk Of Cardiovascular Disease

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Research has shown you're up to four times more likely to successfully give up smoking if you use NHS support together with stop-smoking medicines, such as patches or gum. Read more about stopping smoking. Read more about drinking and alcohol. You can keep your blood pressure under control by eating a healthy diet low in saturated fat, exercising regularly and, if required, taking the appropriate medication to lower your blood pressure. If you have high blood pressure, ask your GP to check your blood pressure regularly.

Read more about high blood pressure. You have a greater risk of developing CHD if you are diabetic. If you have CHD, you may be prescribed medication to help relieve your symptoms and stop further problems developing. If you're prescribed medication, it's vital you take it and follow the correct dosage. Don't stop taking your medication without consulting your doctor first, as doing so is likely to make your symptoms worse and put your health at risk.

People who don't exercise are twice as likely to have a heart attack as those who exercise regularly.

The heart is a muscle and, like any other muscle, benefits from exercise. A strong heart can pump more blood around your body with less effort. Any aerobic exercise, such as walking , swimming and dancing, makes your heart work harder and keeps it healthy.

Cardiovascular disease

Page last reviewed: 7 April Next review due: 7 April There are a number of ways you can do this, which are discussed below. Eat a healthy, balanced diet A low-fat, high-fibre diet is recommended, which should include plenty of fresh fruit and vegetables five portions a day and whole grains. Choose a diet that emphasizes intake of vegetables, fruits, and whole grains; includes low-fat dairy products, poultry, fish, legumes, nontropical vegetable oils, and nuts; and limits intake of sweets, sugar-sweetened beverages, and red meats.

And to maintain a healthy weight, coordinate your diet with your physical activity level so you're using up as many calories as you take in. Fat lodged in your arteries is a disaster waiting to happen.

Mediterranean diet reduces cardiovascular risk by a quarter

Sooner or later it could trigger a heart attack or stroke. You've got to reduce your intake of saturated fat, trans fat and cholesterol and get moving. If diet and physical activity alone don't get those numbers down, then medication may be the key. Take it just like the doctor orders. Here's the lowdown on where those numbers need to be:. Stroke recovery is difficult at best and you could be disabled for life.

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Shake that salt habit, take your medications as recommended by your doctor and get moving. Those numbers need to get down and stay down. Be physically active every day. Research has shown that at least minutes per week of moderate-intensity physical activity can help lower blood pressure, lower cholesterol and keep your weight at a healthy level. And something IS better than nothing.

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  • If you're inactive now, start out slow. Even a few minutes at a time may offer some health benefits. Studies show that people who have achieved even a moderate level of fitness are much less likely to die early than those with a low fitness level.

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    Obesity is highly prevalent in America, not only for adults but also for children. Fad diets and supplements are not the answer. Good nutrition, controlling calorie intake and physical activity are the only way to maintain a healthy weight. Obesity places you at risk for high cholesterol, high blood pressure and insulin resistance, a precursor of type 2 diabetes — the very factors that heighten your risk of cardiovascular disease.

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    • For example, people under stress may overeat, start smoking or smoke more than they otherwise would. Research has even shown that stress reaction in young adults predicts middle-age blood pressure risk. Get stress management tips and tools.

      Converting high risk into low risk

      Learn more about s tress and heart health. However, there is a cardioprotective effect of moderate alcohol consumption. If you drink, limit your alcohol consumption to no more than two drinks per day for men and no more than one drink per day for women.

      5 Risk Factors for Heart Disease - Cedars-Sinai

      It's not recommended that nondrinkers start using alcohol or that drinkers increase the amount they drink. Read our recommendation on alcohol, wine and cardiovascular disease. Lifestyle Changes Stop smoking If you smoke, quit.