Preventing Heart Failure
You can take steps to protect yourself from
heart failure by preventing some of the causes
of heart disease in general. For instance, you
can reduce your risk of coronary
artery disease by not
smoking,
keeping cholesterol under control, eating
a heart-healthy diet and controlling
high blood pressure.
This will significantly reduce your chances of getting heart failure in the future.
These lifestyle changes also may help prevent worsening of the condition if you
already have heart failure.
Regular exercise has
been shown to reduce the risk of developing heart
disease. And if you already have heart disease,
exercise can help prevent worsening of your condition
and can lessen your symptoms.
People who drink alcohol and then develop heart
failure sometimes experience recovery of heart
function when they stop drinking. Because alcohol
is known to weaken the heart muscle, doctors recommend
that people at risk for heart failure use alcohol
sparingly or avoid it completely.
Keep Your Heart Healthy
Heart disease is the leading cause of
death in America today, but living a healthy lifestyle
can reduce that risk by about 50%.
Becoming aware of your risk factors is the first
step in prevention of cardiovascular disease.
There are two different types of risk factors
associated with heart disease. Non-controllable
risks are those you cannot control or avoid.
These include:
- Gender
- Family medical history
- Age
- Race
Controllable risks are those that are more closely
related to your lifestyle:
The important thing to understand about risk
factors is that they are "multiplicative." This
means having two of these risk factors is twice
as bad as having only one.
Once you are aware of your risk factors, it's important
to go ahead and make the appropriate life changes.
By scheduling regular check ups with your doctor
and following these guidelines you can help yourself
and your heart stay healthy.
Watch your blood pressure
Problems such as high cholesterol, high blood pressure and diabetes have no symptoms
in the early stages. They are often referred to as the "silent killers," so
have your blood pressure checked regularly. Normal blood pressure should be less
than 140/90 or 135/85 in people with diabetes or other medical conditions. Prescription
medications can help control high blood pressure caused by heredity or non-controllable
risk factors. A healthy diet and exercise also play a big part in controlling
your blood pressure. Treating obstructive sleep apnea has recently been shown
to help reduce blood pressure.
Control your Cholesterol
High cholesterol, like high blood pressure, may not have symptoms. Cholesterol
builds up in the blood vessels and can eventually reduce blood flow to the heart,
causing a heart attack or stroke. A diet high in saturated fat will increase
your cholesterol. Cholesterol should be at or below 200 mg/dl with HDL at
35 mg/dl or above, and a LDL at
130 mg/dl or below. If you have had a heart attack, angioplasty or CABG or have
diabetes your LDL cholesterol should be less than 100 mg/dl. A recent study has
suggested that LDL cholesterols as low as 70 mg/dl continue to decrease risk
in this group. You should have your cholesterol and triglycerides tested
every 5 years.
Eat a well-balanced, nutritious
diet
Today, healthy eating and cooking can be an enjoyable experience. Keeping an
eye on your intake of foods high in fat and cholesterol is not only good for
your heart, it can help you achieve and maintain your healthy weight.
Exercise daily
Daily exercise is key to a healthy heart. Physical activity strengthens your
heart muscle, helps control high cholesterol and blood pressure and helps you
maintain your ideal weight. Thirty minutes of moderate aerobic exercise daily,
like walking, is recommended.
Don't smoke
Smoking doubles your risk of heart disease. When you quit smoking, your risk
of heart disease decreases quickly. It does not matter how long or how much you
had smoked, only that you stop. Avoiding smoking altogether is the best way to
protect your heart and your health.
Find your ideal weight
Extra weight places extra strain on your heart. Extra weight also links with
higher blood pressure, cholesterol and diabetes. Find your ideal weight and try
to maintain it by eating well-balanced meals and exercising daily.
Managing Stress
Since everyone has stress, but reacts to it differently, stress is difficult
to measure. Your body may respond by increasing your heart rate, blood pressure
and cholesterol levels. This can damage your coronary arteries over time, increasing
your risk for heart disease. Try to find a healthy outlet for your stress such
as a relaxing hobby, exercising or setting time aside everyday just for you.
Reviewed by: Lee
R. Goldberg, MD, MPH
Last updated: November 2005
|
