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Reduce Your Heart Attack Risk Naturally Without Drugs

By    |   Monday, 15 Dec 2014 04:36 PM

Numerous factors impact the development of heart disease, and while some of those can’t be managed, such a genetic propensity, many factors can be controlled by lifestyle choices.

The National Heart, Lung, and Blood Institute reported the following factors that contribute to heart disease:
  • high blood pressure and blood cholesterol
  • diabetes and prediabetes
  • smoking
  • overweight or obese
  • being physically active
  • having a family history of early heart disease
  • a history of preeclampsia during pregnancy
  • unhealthy diet
  • age (55 or older for women)
It’s easy to pick out which of those factors may be controlled naturally by making changes in personal choices.

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High blood pressure or blood cholesterol: Although high blood pressure may be impacted by things you can’t control, such as your family history, the American Heart Association reports that there are ways to help lower your blood pressure and cholesterol.
Maintaining a healthy diet, and especially watching salt intake, along with increasing physical activity and keeping your weight in a healthy range all help to lower blood pressure, AHA said. In addition, drinking too much alcohol can raise the blood pressure, as can stress, smoking and sleep apnea.

High cholesterol is one of the major risk factors for heart disease, AHA said. Although genetics can lend a predisposition for high cholesterol, increasing activity, eating a heart-healthy diet and not smoking are all helpful in controlling cholesterol. 

Diabetes and prediabetes:
The Mayo Clinic offers five tips that will help people lower their risk of developing diabetes. They include staying active, getting plenty of fiber, eating wholegrains, losing extra weight, and skipping fad diets to make healthier eating choices.

The National Diabetes Prevention Program stresses that Type 2 diabetes is preventable. The organization puts out several pamphlets that detail ways to get healthier and stave off diabetes, including “Small Steps, Big Reards. Your Game Plan to Prevent Type 2 Diabetes: Information for Patients” and “Choose More than 50 Ways to Prevent Type 2 Diabetes.”

Smoking: Along with giving up the habit of smoking, people need to make sure that they aren’t inhaling secondhand smoke. “People who are smokers are two to four times more likely to get heart disease,” according to WebMD.

“Soon after you stop, your odds of getting heart disease or high blood pressure will drop. After one to two years of not smoking, you'll be much less likely to get heart disease,” the website stated. “Of course, kicking the habit also makes you less likely to get lung cancer and many other types of cancer, emphysema, and many other serious conditions.”

Being overweight or obese: The World Heart Federation said 400 million adults in the world are obese, with an additional 1 billion being classified as overweight. In particular, abdominal fat plays a large part in cardiovascular disease risks. 

“Previously, it was thought that fat was inert. Now scientists understand that fat, especially intra-abdominal fat, has significant impact on our metabolism,” the federation’s website stated. “You have intra-abdominal fat if you have a big belly. This fat affects your blood pressure; your blood lipid levels and interferes with your ability to use insulin effectively. You use insulin to process glucose derived from food, our body's primary fuel. If you cannot use insulin properly you may develop diabetes, a risk factor of cardiovascular disease. As you get fatter, your risk of developing Type 2 diabetes and hypertension rises steeply. Statistics show that 58 percent of diabetes and 21 percent of ischemic heart disease are attributable to a BMI above 21.”

Being physically active:
Taking action to be active will impact many of the risks that contribute to heart disease. The National Diabetes Education Program pointed out that lowering the risk of diabetes requires the simple step of getting 30 minutes of moderate-intensity activity five days a week.

An unhealthy diet: Again, what you eat affects many of the heart disease risks listed above. The National Heart, Lung, and Blood Institute offers heart-healthy eating options and diet help, as does the American Heart Association.

This article is for information only and is not intended as medical advice. Talk with your doctor about your specific health and medical needs. 

Urgent: Assess Your Heart Attack Risk in Minutes. Click Here.

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Numerous factors impact the development of heart disease, and while some of those can’t be managed, such a genetic propensity, many factors can be controlled by lifestyle choices. It’s easy to pick out which factors may be controlled naturally by making changes in personal choices.
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Monday, 15 Dec 2014 04:36 PM
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