Heart Disease Risks and Prevention

January 25, 2023

Did you know that heart disease is one of the leading causes of death worldwide? World Heart Day is observed annually on September 29. The World Health Federation chose this day to raise awareness about the global mortality rates of heart disease and to educate people on how to prevent their chances of suffering from heart disease by controlling risk factors and leading healthier lifestyles.

People with certain risk factors are more likely than others to develop coronary artery disease. One or more risk factors do not mean a person will get coronary artery disease. It is also possible to set the condition without any risk factors. Your health care provider will talk to you about your risk factors.

Some risk factors for heart disease cannot be controlled. Age is a risk factor. Men age 45 or older and women age 55 or older have a higher risk for heart disease.

Family history is also a risk factor for heart disease that cannot be controlled. Your risk of heart disease is higher if you have:

A father or brother who developed heart disease before age 55.
A mother or sister who developed heart disease before age 65.

There are many risk factors that you can control that contribute to the narrowing of the coronary arteries. The significant risk factors for atherosclerosis include Unhealthy cholesterol levels, poor diet, high blood pressure, smoking, lack of exercise, stress, being overweight or obese, and diabetes.

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Things to consider

Eating Healthy

Eating certain foods can increase your risk for heart disease, while eating other foods can decrease the risk of heart disease. Eating right is essential to lowering your risk of coronary artery disease.

You can help keep your heart healthy by eating more nutrient-rich, less refined, processed, and fast foods.

Vegetables and fruit are good sources of vitamins and minerals. They are also low in calories and rich in dietary fiber. Eating more vegetables may fill you up, so you eat less of other less healthy foods and reduce your risk for heart disease.

Eating suitable types of fat can help you prevent heart disease. Getting the right balance of omega three and omega six fatty acids is essential. Healthy fat sources include Avocados, olive oil, salmon, other fatty fish, and raw nuts and seeds.

Nuts and legumes, such as beans, peas, and lentils, are good protein sources. Lean animal products, such as skim milk, low-fat cheese, lean meats, and poultry, are good protein sources. Limit foods with saturated fat, such as egg yolk, full-fat dairy products, full-fat cheese, and red meat.

Avoiding certain foods can help you prevent heart disease. Foods to avoid include:

Fried foods.
Processed foods, such as chips and baked goods.
Anything that contains trans fat.

Tran fat is found in many artificial products, such as baked goods, margarine, coffee creamer, and fried foods. Food labels may list 0 grams of trans fat, but if the ingredient list contains the words "partially hydrogenated," it does have some trans fat. Any amount of trans fat is dangerous.