Reduce your risk of heart disease

Year in and year out, heart disease is the leading cause of death in the United States and worldwide. Thankfully there are some steps you can take to greatly reduce your risk:

Controlling your blood pressure. High blood pressure is a major risk factor for heart disease. It is important to get your blood pressure checked regularly. If you do have high blood pressure, it’s important to take your medication as prescribed and make lifestyle changes as recommended by your physician. Effectively managing all of your health conditions makes it easier for your heart to do its job.

Maintaining a healthy weight. Being overweight or obese can increase your risk for heart disease.

Getting enough exercise. Aim for at least 30 minutes per day. Walking is great exercise. It’s recommended that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week.

Eating a healthy diet. Eat plenty of fresh fruit, vegetables and whole grains. Limit saturated fats and high levels of sodium and sugar. Avoid processed meats and sweetened drinks and try to incorporate more meatless meals into your diet.

Getting regular cholesterol checks. Work with your physician to keep your cholesterol and triglyceride levels under control. High cholesterol is a major risk factor for heart disease.

Quitting smoking. If you smoke, stop.

Limit alcohol. Excessive alcohol consumption is linked to heart disease.

According to the Centers for Disease Control, heart disease is often not diagnosed until an individual experiences signs or symptoms of a heart attack, heart failure or an arrhythmia. The symptoms for each:

• Heart attack: Chest pain or discomfort, upper back or neck pain, indigestion, heartburn, nausea or vomiting, extreme fatigue, upper body discomfort, dizziness and shortness of breath.
• Arrhythmia: Fluttering feelings in the chest (palpitations).
• Heart failure: Shortness of breath, fatigue, or swelling of the feet, ankles, legs, abdomen or neck veins.