With medical advances, mortality from heart disease is falling. But it is still the #1 killer of men and women in North America. Health Canada, the Heart and Stroke Foundation and many other health organizations continue to emphasize prevention in the fight against heart disease.
BLOOD SUGAR – Keep it within a normal range if you are diagnosed as diabetic or prediabetic. By age 40 discuss blood glucose testing with your health care provider.
BLOOD PRESSURE – Have it checked annually. Elevated blood pressure is controllable, even preventable, with weight control and regular exercise. Quitting tobacco, if you use it, can also improve blood pressure.
BLOOD CHOLESTEROL – If you are unable to control it with weight loss, diet and exercise habits, consult your health care provider about medication.
WEIGHT – The previous 3 factors will probably improve when you lose just a few kilos. Watch what you eat and stay active! Keeping a daily food diary of what you eat can help you identify behaviour that leads to overeating and weight gain. In a portable notebook, record your diet for 3-4 weeks: Note the times you eat, what you eat and how much, and how you’re feeling when you eat (e.g., your energy level, hunger and moods). Awareness is the first step to change.
WAISTLINE – Fat around the middle of your body can raise your risk more than excess weight in general.
ACTIVITY – Just 60 minutes a day of accumulated physical activity can add years to your heart and your life. It can also help control the 5 factors listed above. Be good to your heart! Enjoy physical activity with friends and family. Routine aerobic exercise can help reduce body fat.
SMOKING– It doubles your risk of heart attack – that risk doubles again if you combine smoking with elevated blood pressure or cholesterol. Snuff out tobacco use. Ask your provider for help.