Family and Parenting

What can I do to prevent heart disease?

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 Melissa Smallwood (aka Multi-tasking Mama) has worked with seniors and families as a professional organizer for several years and is the owner of Organized Life by Design, LLC. She has an extensive human services background. She is also the mom of three active boys (one of which has special needs). She enjoys helping people get their lives, calendars and homes organized so that they have time to see and enjoy their blessings! Melissa also has a passion for cheap yet chic home décor and has many resources available for decorating your home on a budget. Melissa has written many articles on organizing for various websites and organizations including Online Organizing.com, Show Mom the Money, Ask Baby Kid, Dr. Mommy Says, Sassy Mamas, Pink Lemonade of Life and more.

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You can reduce your chances of getting heart disease by taking these steps:

Take action to reduce heart disease risk: Be physically active Don’t smoke Eat healthy Maintain a normal weight Know your numbers (blood pressure, cholesterol, and triglycerides)

• Know your blood pressure.

  Years of high blood pressure
  can lead to heart disease. People with high blood pressure often have
  no symptoms, so have your blood pressure checked every 1 to 2 years and
  get treatment if you need it.

• Don’t smoke. If you smoke, try to quit. If you’re having trouble quitting, there are products and programs that can help:
  • Nicotine patches and gums
  • Support groups
  • Programs to help you stop smoking

  Ask your doctor or nurse for help. For more information on quitting, visit Quitting Smoking.

• Get tested for diabetes.
  People with diabetes have high blood glucose (often called blood
  sugar). People with high blood glucose often have no symptoms, so have
  your blood glucose checked regularly. Having diabetes raises your
  chances of getting heart disease. If you have diabetes, your doctor
  will decide if you need diabetes pills or insulin shots. Your doctor
  can also help you make a healthy eating and exercise plan.
• Get your cholesterol and triglyceride levels tested.
  High blood cholesterol (koh-LESS-tur-ol) can clog your arteries and
  keep your heart from getting the blood it needs. This can cause a heart
  attack. Triglycerides (treye-GLIH-suh-ryds) are a form of fat in your
  blood stream. High levels of triglycerides are linked to heart disease
  in some people. People with high blood cholesterol or high blood
  triglycerides often have no symptoms, so have both levels checked
  regularly. If your levels are high, talk to your doctor about what you can do to lower them.
  You may be able to lower your both levels by eating better and
  exercising more. Your doctor may prescribe medication to help lower
  your cholesterol.
• Maintain a healthy weight. Being overweight raises your risk for heart disease. Calculate your Body Mass Index (BMI)
  to see if you are at a healthy weight. Healthy food choices and
  physical activity are important to staying at a healthy weight:
  • Start by adding more fruits, vegetables, and whole grains to your diet.
  • Each
    week, aim to get at least 2 hours and 30 minutes of moderate physical
    activity, 1 hour and 15 minutes of vigorous physical activity, or a
    combination of moderate and vigorous activity.
• If you drink alcohol, limit it to no more
  than one drink (one 12 ounce beer, one 5 ounce glass of wine, or one
  1.5 ounce shot of hard liquor) a day.
• Find healthy ways to cope with stress. Lower your stress level by talking to your friends, exercising, or writing in a journal.