Six Proven Ways to Protect Your Heart

Six Proven Ways to Protect Your Heart

Did you know that millions of heart attacks and strokes could be prevented in people with risk factors for these conditions? There are proven lifestyle changes you can make to prevent heart attack and stroke. These methods are in order according to the number of heart attacks and strokes they could prevent each year.

#1. Decrease Your Blood Pressure:
Target Blood Pressure: A systolic or upper level below 140 and a diastolic or lower level under 90.

How Important Is It? Potential to prevent 6.2 million heart attacks and 7 million strokes per year.

Action Plan: Have your blood pressure checked yearly. If you have high blood pressure reduce salt intake, lose weight, and become more physically active. Generic diuretics are inexpensive drugs your doctor can prescribe if lifestyle changes alone do not lower your blood pressure.

#2. Manage Your Cholesterol Levels:
Target Cholesterol Levels: Your LDL (bad) cholesterol should be under 160 if you do not have other risk factors for. If you are at moderate risk for heart problems your cholesterol should be 130 or under. For those at high risk, 120 is a good cholesterol level to maintain.

How Important Is It? Potential to prevent 9.6 million heart attacks and 3 million strokes per year.

Action Plan: Men who are 35 and over and women 45 and older who have risk factors for heart related problems should get their cholesterol tested no less than every 5 years. To lower your cholesterol, reduce your weight, get more exercise, stop smoking, and eat foods that help your heart. You may need medication if lifestyle changes do not lower your cholesterol to healthy levels. Generic lovastatin, pravastatin, or simvastatin are inexpensive drugs your doctor can prescribe.

#3. Lose Weight:
Target Weight: A body mass index (BMI) of under 30 (the cutoff for obesity) and ideally under 25 should be the goal.

How Important Is It? Potential to prevent 7.1 million heart attacks and 1.1 million strokes per year.

Action Plan: You can calculate your BMI by multiplying your weight in pounds by 703, then dividing by your height squared in inches. Another way to get an idea of your BMI is to measure your waist. A waistline of no more than 40 inches for men and 35 inches for women is ideal.

#4. Target Blood Glucose Level: Your fasting blood glucose level should be under 100. Your
A1C level is a measure of blood sugar control over the last 3 months. It should be under 7 percent.

How Important Is It? Potential to prevent 4.8 million heart attacks and .6 million strokes per year.

Action Plan: Have your blood sugar levels checked by your doctor. If you are at high risk for diabetes, you should have both your blood sugar and your A1C levels checked. Lifestyle changes that you make to lower weight and blood pressure will also help regulate blood sugar levels. If lifestyle changes are not enough to manage blood sugar levels, generic metformin is a good medication that helps.

#5 Quit Smoking:
Target: Stop smoking. Any level of cigarette smoking is detrimental to your heart.

How Important Is It? Potential to prevent 3.3 million heart attacks and 1.4 million strokes per year.

Action Plan: Ask your physician about the best smoking cessation program that fits you and your lifestyle. Have your lungs and other organs checked if you have been smoking heavily for a number of years.

#6 Take Low Dose Aspirin:
Target: Take low dose (about 81 mg) of aspirin every day.

How Important Is It? Potential to prevent 3.4 million heart attacks and .3 million strokes per year.

Action Plan: Begin by talking with your doctor about your risk of heart attack and stroke and how adding aspirin might benefit you. You can take enteric coated baby aspirin so that your stomach lining is protected. For many people the benefits of aspirin outweigh the risks.

Source: July 29, 2008, issue of the journal Circulation.

For more information about how you can prevent heart disease and stroke visit:
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