Download While there are many forms of heart disease, the most

Here’s a statistic that’s worrisome enough to make your heart skip a beat: heart disease is
the major killer of Americans. It causes more than one out of every four deaths in the U.S.
According to the Centers for Disease Control (CDC), cardiovascular disease is also a major
cause of disability.
While there are many forms of heart disease, the most common is coronary artery disease
(CAD). It involves plaque building up slowly and causing coronary arteries (the blood vessels
that supply blood to the heart) to narrow and even become blocked, leading to heart attacks.
But take heart.
CAD doesn’t strike out of the blue and your arteries don’t clog up overnight. Cardiologist and
researcher Laurence Sperling, MD, founder and medical director of Preventive Cardiology at
the Emory Clinic in Atlanta, points out you can go a long way to improve and protect your
cardiovascular health by learning to make heart healthy lifestyle choices.
The importance of TLC
"Although a strong family history of heart disease and increasing age are heart disease risk
factors you can’t change, you can take control of a host of other risk factors established by
landmark epidemiological investigations, including the Framingham Heart Study. These
include: high blood cholesterol, high blood pressure, smoking, dietary factors (particularly
dietary cholesterol, fat, and sodium), obesity, and physical inactivity," Dr. Sperling, MD,
director of Emory’s Center for Heart Disease Prevention, tells Synergy.
The key, he explains, is to take action with what he calls Therapeutic Lifestyle Change (TLC).
"TLC involves consciously making healthy choices and actively participating in taking control
of your heart health. There are three steps to achieving cardiovascular risk reduction through
TLC, knowledge, behavioral change, and maintenance of behavioral change," says Dr.
Sperling.
Bottom line: although some high risk patients should begin medical therapy (such as
medication to lower high blood pressure) and lifestyle changes simultaneously, implementing
TLC is a powerful way for everyone to lower the odds of becoming a heart disease statistic.
A dozen ways to protect and improve cardiovascular health:
1. Get moving
The American Heart Association (AHA) lists physical inactivity as one of the top risk factors for
developing CAD. Forget the excuses about not having time to go to the gym. Even moderately
intense physical activity like brisk walking when done regularly for about half an hour most
days of the week can help lower your heart disease risk – it can reduce blood pressure and
control weight and cholesterol levels, too. (If you have had a heart event or known
cardiovascular disease, are over 50, or have other risk factors for heart disease, always be
checked out by your physician before starting a new exercise program.)
2. Lose the spare tire
Being overweight is a serious risk factor for heart disease, especially extra weight around the
middle. A man’s waist, measured at or just above the belly button, should be less than 40
inches and a female’s less than 35. If it’s more than that, you’ve got too much abdominal fat.
Forget fad diets and concentrate on fresh fruits, veggies, and complex whole grains to lose
the weight.
3. Don’t ignore stress
Stress causes your breathing and heart rate to speed up and your blood pressure to rise. When
chronic, these changes may damage artery walls. Self-relaxation techniques, yoga, and
exercise can help.
4. Avoid smoke
Don’t smoke – at all. That includes a cigarette just once in a while. Researchers at UT
Southwestern Medical Center have found that even an occasional cigarette raises your risk for
health disease. Even secondhand smoke is bad for your heart.
5. Know your numbers
Talk to your doctor at your next physical and get the facts on your blood pressure, cholesterol
levels, and blood glucose. Work with your physician to incorporate TLC and medication, if
needed, to improve those numbers and lower your risk of heart disease.
6. For your heart’s sake, floss
Studies have shown that oral health can have an impact on heart health. It turns out that
inflammation in the mouth from poor oral hygiene can cause bacteria to enter the
bloodstream and contribute to heart disease. So floss daily and see your dentist regularly.
7. Think five-a-day
Yale researchers have found that eating five servings of fruits and vegetables daily can lower
blood pressure by an average of 11 points and slash the risk of a heart attack and stroke.
Helpful hint: try adding eight ounces of veggie juice at lunch and dinner to increase your
veggie quota.
8. Get a good night’s sleep
Cornell researchers say not getting enough sleep (around seven hours a night) raises your risk
of a host of health problems, including heart disease. If you snore and wake up tired, you
could have sleep apnea, a potentially serious problem upping the risk of heart attack and
stroke. So never ignore ongoing sleep problems. If self-help methods like avoiding late-in-theday caffeine and exercising more don’t work, talk to your doctor.
9. Get your omega-3s
Numerous studies show omega-3 fatty acids (found in fish like salmon, mackerel and trout) in
the diet can play a role in preventing heart disease. Just make sure you grill or bake your
fish, instead of frying. The AHA recommends eating omega-3 rich fish at least two times a
week. Walnuts are a rich plant source of these "good" fats, too.
10. Consider a glass of wine a day
A glass of wine with dinner may improve "good" HDL cholesterol levels and help protect your
health. If you can’t drink in moderation, though, this tip is not for you. Consider adding a
glass of grape juice or some dark chocolate to your diet instead – both have the
phytochemical resveratrol that may have the same benefits as wine.
11. Vitamin D’s heart connection
Over the past few years, research has shown that many Americans have low levels of vitamin
D and a lack of this essential vitamin has been linked to a variety of health problems,
including an elevated risk of heart disease. Consider asking your doctor to check your vitamin
D level at your next visit.
12. Eat the Mediterranean way
Here’s delicious news, the Mediterranean style of eating can help you lose weight and lower
your heart disease risk. It incorporates an abundance of plant foods (fruits, vegetables, nuts,
seeds, and cereals); minimally processed, seasonally fresh foods; desserts comprised of fresh
fruit with only occasional desserts with refined sugar or honey; olive oil; low to moderate
amounts of dairy products; up to four eggs a week; red meat, rarely; and wine in low to
moderate amounts.
"There is consistent clinical trial and basic science evidence showing the Mediterranean diet
has cardio-protective effects," Dr. Sperling tells Synergy.
Sherry Baker is a writer from Atlanta, Georgia. She last wrote the article on Avoiding Obstacles Preventing from
Dropping Excess Pounds for Synergy. Sherry can be reached at [email protected]