7 Factors to Help Reduce Heart Disease Risk
Posted on February 1, 2012 by bob in In Every Life
In February our thoughts turn to healthy hearts. In their 2012 Update, the American Heart Association (AHA) reports that cardiovascular diseases are the leading cause of death in the United States. The AHA has established the goal for 2020: “to improve cardiovascular health of all Americans by 20%, while reducing deaths from cardiovascular diseases and stroke by 20%”. This can be achieved by promoting seven health factors:
1. Lean body mass as determined by Body Mass Index (BMI)
2. Avoidance of or stopping smoking
3. Participation in physical activity with a goal of more than 150 minutes per week of moderate or more than 75 minutes per week of vigorous activity. This can be in increments of 10 minutes three times a day (30 min/day) for 5 of 7 days.
4. Healthy diet such as the Dietary Approach to Stop Hypertension (DASH) diet, which includes:
— more than 4-5 cups/day of fruits and vegetables
— more than two 3.5 oz servings/ week of fish
— more than 3 small servings of whole grains/day
— less than 1500 mg/day of sodium (salt)
— less than 3 sugar sweetened beverages/week
5. Maintaining total cholesterol less than 200mg/dL
6. Blood pressure less than 120/80
7. Fasting blood glucose less than100 mg/dL
Cardiovascular health can be rated as ideal when all seven factors are at the ideal levels. Intermediate or poor levels of cardiovascular health are determined by the number and rating of each of the factors along a scale. Individual choices to actively manage these factors have been shown to reduce development or progression of cardiovascular disease.
Clear communication with your health care provider can help to assess your risks. Research has shown that people are more likely to adhere to either lifestyle changes or medications if they are involved in setting goals for personal improvements, know the reasons that these improvements will be beneficial, and have regular planned times for evaluating their progress toward the goals. An increase in personal involvement in decisions that affect health is a component of personalized healthcare.
To keep a healthy heart, consider discussing your rating for each of these factors with your healthcare provider and challenge yourself to move toward the ideal rating.
Arlene H. Morris, RN, Ed.D. is a Distinguished Teaching Associate Professor in the Auburn Montgomery School of Nursing, where she enjoys teaching content regarding gerontology and professional nursing issues. Email her at amorris@aum.edu.
