| Heart
Disease Risk Factors You Can Change |
Detroit
Free Press
High blood cholesterol: Limit cholesterol, saturated
fat and trans
(hydrogenated) fat. Exercise. Keep total cholesterol and
triglycerides less than 200 mg/dl, LDL ("bad") cholesterol
less than
100 to 130 mg/dl and HDL ("good") cholesterol above
35 mg/dl.
High blood pressure: National Institutes of Health
recommendations:
Systolic (top) blood pressure under 130; diastolic (lower) under
85.
Smoking: Quit. Nicotine forces your heart to work harder.
Carbon
monoxide reduces oxygen in blood vessels. Smoking worsens cholesterol
and increases fibrinogen, a clotting protein.
Diabetes: Losing excess weight helps control sugar
level. Eat
high-fiber foods and complex carbohydrates. Limit saturated fat
and
sugar. Exercise. Work with your doctor to control blood sugar.
Physical inactivity: Get at least 200 minutes of moderately-paced
activity each week.
Being overweight: Exercise. Being 10 percent overweight
increases
risk. Losing 5 to 10 pounds may lower your blood pressure.
Improper diet: Keep total fat intake to less than 20
percent to 30
percent of daily calories and saturated fat to under 7 percent.
Substitute olive and canola oils for saturated fat. Increase
fiber
intake to 25 to 30 grams a day by eating cereal grains, vegetables
and fruits.
Stress: Exercise and get enough rest. Avoid excessive
caffeine and
alcohol. Practice relaxation techniques. Maintain good social
relationships.
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