Preventing Heart Disease Through Diet, Exercise and Risk Reduction

Coronary Artery Disease, commonly know as heart disease, is the result of a progressive narrowing of the arteries that provide oxygen-rich blood to the heart. This narrowing occurs when waxy deposits called plaque form on the walls of the coronary arteries.

When too much plaque builds up, it can close off a portion of or completely obstruct an artery. If an artery becomes totally blocked, a heart attack can occur. Fortunately, by reducing your intake of dietary cholesterol and saturated fats, exercising regularly, and eliminating risk factors such as smoking, you can significantly reduce your chances of developing heart disease.

Watch Out for Cholesterol and Saturated Fat in Your Diet
Cholesterol and Fat are the main components of plaque, therefore it’s important to reduce your intake of foods containing these substances. Cholesterol is found in animal products. Eating more fruits and vegetables and complex carbohydrates such as grains, in addition to eating moderate amounts of chicken and fish instead of red meat will help you keep your cholesterol levels in the healthy range.

Saturated fats are those fats that remain solid at room temperature. This type of fat is primarily found in meat and dairy products and packaged foods. Stay away from fatty cuts of meat, whole milk dairy products, butter, and palm and coconut oils. Trim all visible fat form meats before cooking, choose low-fat dairy products, limit total fat intake to no more than 30 percent of your daily calories and limit saturated fat to no more than 10 percent of your total fat calories.

Also avoid foods that contain trans-fats—these are products made with hydrogenated oils. Trans-fats are found in margarine, shortening, snack foods and baked goods. Trans-fats also increase cholesterol levels.

Exercise Regularly
Twenty to 30 minutes of aerobic exercise three times a week strengthens and conditions the heart muscle and also helps reduce your risk of heart disease by controlling your weight and blood pressure. Be sure to check with your doctor before beginning any exercise program.

Examine Your Risk Factors
While some risk factors for heart disease, such as heredity, can’t be altered, it’s important to change those that can be. Controlling your blood pressure, weight and stress level, and quitting smoking are critical to reducing your chance of developing heart disease.