It is about what is called ?risk reduction.? No one can promise you that if you make all the changes in the world you will never have a heart attack (hey, you can get hit by a car while crossing the street after buying your lowfat soy mocha). What you need to do is work on reducing your RISK for developing the disease.



To that end, let me tell you about the different types of risk factors involved in heart disease.

I divide risk factors into two categories:changeable and non-changeable; ones you can do something about, and ones you can't.

There are three non changeable risk factors for heart disease: age, gender and genetics. You can't change the fact that, even as you read this article, you are getting older, and the older you are, the greater your risk for heart disease. The plan is to delay that event for as long as you can! Males tend to have more heart attacks than women, particularly pre menopausal women. Studies show the level of heart disease in post menopausal women is the same as men. It is possible that there is a hormonal reason for this, but none of the studies have been able to prove that replacing the hormones lost during menopause (particularly estrogen and progesterone) eliminates the risk. Since the research is continuing, even as we speak, we must wait rely on modifying our changeable risk factors!

The third non changeable factor is genetics. Unfortunate, but true-you cannot pick your parents. If either of your parents had heart disease, especially at an early age, your risk is much higher than someone whose parents did not have heart disease.

Which brings us to: changeable risk factors. There are many ways you can modify your behavior to reduce your risk for heart disease-including the following:

1-Diet. By changing the composition of your diet, you may be able to reduce the buildup of cholesterol (actually what is known as ?plaque?) on your artery walls. Lowering your intake of saturated fat is a major step. Saturated fat is found primarily in animal foods, so try to buy lean cuts of meat, fish, poultry. Using unsaturated fats, such as nuts, seeds, oils may help lower your cholesterol levels as well.

2-Exercise. Increasing activity may help make your heart stronger, and increase your blood levels of HDL, also known as healthy cholesterol.

3-Quit smoking. While cigarettes do not raise blood cholesterol levels, the chemicals act on your arteries to make them inelastic, a condition known as arteriosclerosis (hardening of the arteries).

4- Reduce stress. However you define stress, find a way to deal with it! Yoga, pilates, meditation-you need to lower your stress levels because they may be related to raising yet another risk factor->

5-Blood Pressure. If you are overweight, unable to deal with stress, your blood pressure may rise, increasing your risk for heart attack and stroke. Medication, along with changes certain behaviors, have been shown to help reduce blood pressure.

These are only a few of the ways you can modify the changeable risk factors in your life to lower your chances for developing heart disease. You need to decide what you are capable of doing, working together with your health care providers and your family. While there are no guarantees, there are no downsides to making time to take care of yourself.

Now get started!

Copyright (c) 2008 At Peace With Food