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For Parents & Families Heart Disease Reducing Your Family's Risk of Heart Disease
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Coronary heart disease (CHD) is the number one killer of American males and females. In general, more people die from heart disease than cancer, stroke, lung disease, or accidents. Even though these statistics seem grim, there is good news. Although some risk factors for heart disease are out of you and your family’s control, many of the deaths caused by heart disease can be prevented.
Heart disease risk factors can be divided into two groups; those risk factors you have control over and those that you do not.
Controllable Risk Factors:
Total and bad cholesterol levels: One important thing everyone can do to help control total and LDL (“bad”) cholesterol is eat foods which provide the right amount and type of fats. Reducing the amount of saturated fat in the diet has been and continues to be the focus of heart-health professionals when it comes to diet. Foods that are high in saturated fat (fried foods and animal foods in general) are usually high in total fat and cholesterol as well. To help lower the saturated fat in the diet, choose lean cuts of meat, margarine spreads in place of butter, skim and 1% percent in place of whole milk, and eat plenty of fruits, vegetables and whole grain products. Substituting foods that contain mono and polyunsaturated fatty acids like trans fat-free soft spreads for those high in saturated fat like butter is a good way to add essential fatty acids as part of a heart healthy diet and reduce intake of saturated fats. For more information on how to lower cholesterol levels through diet, click here.
Body weight: Carrying around too much weight puts a strain on the heart and can raise cholesterol levels in children and adults. Even small reductions in weight can lower cholesterol levels. When it comes to losing weight, there’s no easy or quick solution. Instead of trying fad diets that don’t work in the long term, focus on a heart-healthy eating plan that is reduced in calories. Remember that portion control and physical activity are also important. To learn more about how to make better food choices for heart-health and weight control, check out this information.
Physical activity: Being physically inactive is as risky as having high blood cholesterol levels, high blood pressure or cigarette smoking. Research has shown that even small amounts of physical activity throughout the day are helpful. Not only can exercise lower total cholesterol levels, it also has the ability to raise the HDL (“good”) cholesterol levels and may reduce the LDL (“bad”) levels. The Dietary Guidelines for Americans 2005 and other leading health organizations recommend that children and adults engage in regular aerobic exercise for 30 to 60 minutes on most days of the week. As always, consult your family doctor or qualified health professional before beginning any exercise program. And remember, if you or your children are new to exercise, start slowly. Learn more about exercise.
Blood pressure: High blood pressure makes the heart work harder and may eventually lead to stroke, heart disease, heart failure and several other diseases. Blood pressure usually increases with age but it can be controlled. To help keep blood pressure in check, there are several things the experts recommend: lose excess weight, become physically active and choose foods low in sodium and add foods high in potassium especially fruits and vegetables. Avoid adding salt to foods. Dietary Guidelines for Americans 2005 recommends consuming not more than one teaspoon of salt per day from both foods and salt added to foods and used in cooking.
Smoking: Smoking among adolescents remains a major concern among health professionals. Not only can cigarette smoking can cause fatty buildup in the arteries, it can increase blood pressure, and make it harder to be physically active. There is absolutely no safe way to smoke, say the experts.
Uncontrollable Risk Factors:
Heredity: Family history of heart disease (including parents, siblings or offspring) is an indication that a person has an increased risk for developing heart disease. In fact, children of parents who have heart disease are more likely to develop heart disease later in life than children from families with no history of heart disease. However, recent research suggests that lifestyle and diet are important factors in determining the development of heart disease in persons at risk due to family history.
Race: African-Americans and Hispanics are at higher risk for heart disease.
Age: The older one is, the greater the risk that symptoms of heart disease will emerge. Over 80 percent of those who die from CHD are 65 years or older.
Gender: Although men are at a higher risk for having a heart attack than women, this is not to say women are not at risk for heart disease. If fact heart disease remains the leading cause of death for women
If you or your family members are at a greater risk for heart disease because of any of the uncontrollable risk factors, it is even more important to focus on controllable risk factors by leading a heart-healthy lifestyle and eating a heart-healthy diet. To learn more about the latest Dietary Guidelines for Americans 2005, click here.
