PULSE Magazine | February 2019 Issue

Dietary change can be simplified just by adhering to a Mediterranean-style diet. This diet on its own can drop heart disease risk by 30%. The Mediterranean diet is rich in fruits, vegetables, olive oil, nuts, and fish, while low in red and processed meats. It also includes modest amounts of cheese and wine. Ultimately, the diet is balanced and varied. Exercise Regular exercise can increase high-density lipoprotein (HDL or “good cholesterol”), burn fat, and decrease blood sugar levels. Exercise can also decrease LDL levels when coupled with dietary changes. Strive for a total of 150 minutes of moderate-intensity exercise per week.? Smoking Because smoking cigarettes damages arteries, smoking cessation is one key to mitigating heart disease risk. Moreover, smoking cessation increases HDL levels. Blood pressure The AHA now characterizes high blood pressure as 130/80 mm Hg or above, which is lower than the previous mark of 140/90 mm Hg. Hypertension is a big cause of heart disease, and if your blood pressure is higher than 130/80 mm Hg, it’s best to watch your diet and exercise more regularly to decrease your risk of illness, and perhaps begin taking antihypertensive medication. Aspirin Low-dose aspirin therapy might help mitigate the risk of heart disease in people aged between 50 and 69 years who have a 10% or greater chance of developing heart disease during the next 10 years. Please note that there are contraindications to aspirin use, including ulcers and bleeding disorders. Understandably, it’s hard to make major lifestyle changes—even when faced with the stress of future heart disease. Don’t be too hard on yourself if you can’t make such changes immediately. The process of changing health behaviors has been proposed to occur in the following four steps:

1) contemplation; 2) preparation; 3) action; and 4) maintenance

In other words, once you ponder and prepare yourself, which can take some time, you’ll be ready to make lasting changes and counteract years of unhealthy choices at any age.

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