Heart Disease Health Article

Expected results

Advances in medicine and the adoption of healthier lifestyles have caused a substantial decline in death rates from heart disease since the mid-1980s. New diagnostic techniques enable doctors to identify and treat heart disease in its earliest stages. New technologies and surgical procedures have extended the lives of many patients who would have otherwise died. Research on heart disease continues.

Prevention

A healthy lifestyle can help prevent heart disease and slow its progress. A heart-healthy lifestyle includes maintaining a healthy diet, regular exercise, weight maintenance, no smoking, moderate drinking, controlling hypertension, and managing stress. Cardiac rehabilitation programs are excellent to help prevent recurring coronary problems for people who are at risk and who have had coronary events and procedures.

Eating right

A healthy diet includes a variety of foods that are low in fat, especially saturated fat, low in cholesterol, and high in fiber. It includes plenty of fruits and vegetables and limited salt. Saturated fats should equal seven to 10% of calories, polyunsaturated fats should equal about 10%, monounsaturated fat should be 15%, and carbohydrates should total 55-60% of daily calories. Fat should comprise no more than 30% of total daily calories and should be taken preferably as fish oil, olive oil, seeds, and vegetable oil. New evidence shows that replacing saturated fat with unsaturated fat is more effective in lowering coronary heart disease risk than reducing total fat intake. Eating cold-water fish or taking comparable omega-3 polyunsaturated fatty acid supplements can help prevent cardiac death. In 2003, the American Heart Association began advocating daily servings of fatty fish or three fish oil capsules daily.

Cholesterol, a waxy substance containing fats, is found in foods such as meat, dairy, eggs, and other animal products. It is also produced in the liver. Soluble fiber can help lower cholesterol. Dietary cholesterol should be limited to about 300 milligrams per day. Many popular lipid-lowering drugs can reduce LDL cholesterol by an average of 25-30% when used with a low-fat, lowcholesterol diet.

Antioxidants are chemical compounds in plant foods. When people eat antioxidant-rich foods, they may improve the function of the arteries, prevent arterial plaque formation, and reduce their risk of cancer. Colorful vegetables and fruits are sources of antioxidants, and are rich in fiber, vitamins, and minerals. They are lowcalorie and nearly fat-free. Vitamin C and beta-carotene, found in many fruits and vegetables, keep LDL-cholesterol from turning into a form that damages coronary arteries. Whole grains, especially whole oats and oat bran, reduce cholesterol.

Excess sodium can increase the risk of high blood pressure. Many processed foods contain large amounts of sodium. Daily intake should be limited to about 2,400 milligrams, about the amount in a teaspoon of salt.

The Food Guide Pyramid developed by the U.S. Departments of Agriculture and Health and Human Services provides easy-to-follow guidelines for daily heart-healthy eating.

Exercising regularly

Aerobic exercise can lower blood pressure, help control weight, and increase HDL (good) cholesterol. It also may keep the blood vessels more flexible. The Centers for Disease Control and Prevention and the American College of Sports Medicine recommend moderate to intense aerobic exercise lasting about 30 minutes four or more times per week for maximum heart health. People with heart disease or risk factors should consult a doctor before beginning an exercise program.

Maintaining a desirable body weight

People who are 20% or more over their ideal body weight have an increased risk of developing heart disease. Losing weight can help reduce total and LDL cholesterol, reduce triglycerides, and boost HDL cholesterol. It may also reduce blood pressure. Eating right and exercising are two key components of losing weight.

Quitting smoking

Smoking has many adverse effects on the heart. It increases the heart rate, constricts major arteries, and can create irregular heartbeats. It also raises blood pressure, contributes to the development of plaque, increases the formation of blood clots, and causes blood platelets to cluster and impede blood flow. When smokers quit the habit, heart damage can be repaired. Several studies have shown that ex-smokers face the same risk of heart disease as nonsmokers within five to 10 years after they quit.

Drinking in moderation

Modest consumption of alcohol may actually protect against heart disease because alcohol appears to raise levels of HDL cholesterol. The American Heart Association defines moderate consumption as one ounce of alcohol per day, roughly one cocktail, one 8-ounce glass of wine, or two 12-ounce glasses of beer. Excessive drinking is always bad for the heart. It usually raises blood pressure and can poison the heart and cause abnormal heart rhythms or even heart failure.