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Modifiable risk factors for
heart disease and stroke are those that can be
changed or controlled, through diet, physical
activity, and no tobacco use. These risk factors
are in contrast to those that are unmodifiable
or cannot be changed or controlled (e.g., age,
gender, race, genetic traits). Having one or more
unmodifiable risk factors does not mean a person
will have a heart attack or stroke, however, with
proper attention to those risk factors that are
controllable, one may reduce the impact of those
risk factors that cannot be changed.
Modifiable risk factors for heart disease or stroke
include high blood pressure, high blood cholesterol,
type 2 diabetes, and overweight/obesity.
The only risk factors that
cannot be changed are age and your family history
of illness or heart disease.
Age
Your risk of developing
cardiovascular disease increases with age. Heart
disease is the leading cause of death for women
and men over age 55.
Family
History
Family history can be an independent risk factor
for heart disease. You have more of a risk factor
if a first-degree relatives like your father,
mother or siblings were diagnosed before age 65.
If your relative with heart
disease was female and your family has a strong
family history of heart disease, you should be
evaluated yearly for early signs of heart disease.
Inherited abnormality in cholesterol production
related to environmental factors such as diet,
smoking, or lack of exercise are usually the causes
for heart disease.
Adopting healthy lifestyle
habits, such as developing good eating habits, increasing
physical activity, and abstaining from tobacco use,
are effective steps in both preventing and controlling
the modifiable risk factors described below:
High
Blood Pressure
Get regular exercise. Eat a diet low in sodium,
low in fat and high in fiber (fruits, vegetables,
whole grains, beans).
Lipids
(Cholesterol and Triglycerides)
Eat a diet low in saturated fat and high in fiber.
Get regular physical activity.
Diabetes
Get regular exercise. Regular aerobic exercise
may prevent the development of Type 2 diabetes.
Eat at least three meals a day consisting of low
fat and high fiber.
Stress
Incorporate stress management techniques such
as yoga, deep breathing, meditation or visualization
into your daily routine.
Physical
Inactivity
If you are inactive, make a commitment to begin
some physical activity everyday to establish a
routine. Find activities you enjoy and have variety
in your program. Monitor your heart rate and symptoms.
Overweight
Try to exercise daily for at least 30 minutes
or more. You can divide it up if necessary. Include
aerobic and resistance exercises. Eat a diet low
in fat and high in fiber. Eat when you are hungry.
Stop when you are full.
C-Reactive
Protein
This is a measure of inflammation in your arteries.
Modifying your other risk factors will lower it.
Homocysteine
Eat whole grains and beans daily. Take a multivitamin
that includes 400 mcg folic acid, 2.4 mcg B-12
and 1.7 mg B-6.
If you would like to see if
you have any potential risk factors for heart
disease, The Medical Group of Saint Joseph's offers
risk assessments.
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