By Bob Grimson
Special to The Citizen

Heart disease claims about one million lives in this country every year and is ranked as the leading cause of death for both men and women. Heart disease usually develops over time and there are several risk factors that contribute to the likelihood you’ll develop heart disease.

You can’t do anything about some of these factors, such as your gender and genetics, but some factors can be controlled. It’s important that you know your risk factors and take steps to control those than can be.

Diet can be an important way to minimize your risk of heart disease. Cut down on fried or greasy foods and red meat. Opt for fresh fruits, vegetables, poultry and seafood. Include more fiber in your diet, from sources such as oatmeal or whole-grain bread.

If you are overweight, your chances of developing heart disease are higher. Losing just a few pounds can help. Develop a healthy eating plan. Ask your health provider or a dietician for tips.

A sedentary lifestyle can also increase your risk of developing heart disease. Get out there and get active. Participate in physical activity at least several times a week and incorporate activity into your daily life. Ask your doctor what types of activity are appropriate for your age level and physical condition.

Be aware of the numbers. Have your blood pressure checked regularly and your cholesterol level checked annually. High blood pressure and cholesterol are both risk factors. Diet and exercise can help keep both under control. In some cases, medication also may be necessary.

Where there’s smoke, there’s risk. Quitting smoking can greatly reduce your risk of heart disease. In fact, within one year of stopping smoking, your risk can be cut in half.

Stop stressing out. Stress can increase blood pressure and lead to unhealthy lifestyle choices such as binge eating and smoking.

Cut down your stress and cut down your risk. Try meditation and relaxation techniques or take a few minutes of quiet time each day to do something you enjoy.

Don’t ignore what your body is trying to tell you. That burning feeling in your chest may be heartburn, or it could be a warning sign of heart disease.

If you develop symptoms like a sense of tightness or pain in the center of your chest and into the neck, jaw or arm, or if you have trouble breathing, let your health care provider know as soon as possible. Get professional advice about what could be causing these symptoms and then follow the advice from your provider.

Taking a few simple steps can reduce your risk of developing heart disease and give you a happy, healthy heart for a lifetime. Get busy!

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