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It is a sobering fact that the first presentation of a
heart attack is sudden death. Also, unstable angina and the need
for urgent intervention occur in individuals with none of the
obvious risk factors present. These include high blood pressure,
obesity, high blood cholesterol levels, adult onset diabetes and
cigarette smoking. But what can a person do to reduce risk of
developing problems with cardiovascular disease?
The steps that can reduce the liability of such would include
the following:
- Maintain a degree of physical fitness. Regular exercise for
20-30 minutes at least 3 days per week should help maintain
normal blood pressure, a good lean body mass, efficient cardiac
output and improve fat levels in the blood.
- Avoid excessive calorie intake – don't overeat. Calorie
restriction is associated with increased life span, leanness and
improved blood sugar and insulin regulation. Abdominal obesity
is a major risk factor to the development of blocked arteries.
- Stress management. This involves proper balancing of one's
life in terms of personal habits and lifestyle, family dynamics,
work place environment, a good organization of one's
possessions, enhancement with pets, gardening and other life
forms, individual spiritual pursuits and one's relationship with
God.
- Proper diet, which would include a diet rich in fruits,
vegetables, whole grains, legumes, low fat animal protein,
cultured dairy products, seeds and nuts.
- Restriction of empty calorie foods such as refined
carbohydrates, corn syrup sweeteners, processed foods,
hydrogenated fats, food colouring agents and chemical additives.
- Consumption of foods rich in the omega-3-fatty acids. This
would include flaxseed oil, hemp oil, and non-farmed fish such
as wild salmon, sardines and herring.
- Consumption of nutritional supplements, which reduce
oxidative stress and improve antioxidant status such as vitamin
E, vitamin C, mixed carotinoids, and selenium.
- Lower hemocysteine levels in the blood using vitamin B12,
Folic Acid and vitamin B6. Hemocysteine is a chemical substance
formed in the body that if too high can injure the lining of
blood vessels.
- Reduce the coaguability of blood and thus help blood flow
with fish oil supplements. Men, as a rule, should avoid iron in
their supplements as iron body burden can promote damage to the
blood vessels.
Drink 4 ounces of wine daily, as mild alcohol intake has been
associated with the reduced risk to cardiovascular disease.
Avoid smoking cigarettes.
Temperance, common sense and courage are the key elements.
Although doing all the steps above will not guarantee you won't
get heart disease and blocked arteries, they should help you
live a healthier and more productive life. Also, getting
guidance and assistance in implementing the above strategies by
a qualified health professional could be helpful.
This Health report is followed by:
Treatments for Blocked Arteries
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