Rest well
Those who do not get enough shut-eye or work inconsistent shifts are at a greater risk for a heart attack because their sleep is thrown off, says cardiologist Dr. Thomas Lee, editor of the Harvard Health Letter. This causes adrenaline to surge, which can raise blood pressure and put a strain on your heart. So, be sure to get enough rest and relaxation for your heart as well. Get the recommended amount of sleep for your age and body. Structure your days so you get enough sleep and avoid alcohol, which inhibits a deep sleep. If your body is well rested, you should not need an alarm clock to help you get out of bed in the morning. Practice meditation and slow and even deep breathing in times of stress. These techniques can help lower blood pressure.
Anxiety can affect your risk factors for heart disease and stroke, according to the American Heart Association. For instance, stressed-out people may overeat, start smoking or smoke more frequently than they otherwise might.
Watch your waistline
If you are too big around the tummy, you are probably at increased risk for heart disease. Women's waists should measure 90 centimeters or less, and men's midriffs should be no more than 100 centimeters. "Your waist reflects your heart disease risk," explains Dr. Abramson. "Weight is important but not all weight is equal. If you are all muscle, weight may not be a problem."
Reduce your weight by 10% if you are obese. By doing so, it will decrease your blood pressure, lower your blood cholesterol level, and reduce your risk of diabetes.
Know your risk
If you have a close family member (a parent, brother or sister) with heart disease, you are at higher risk for coronary artery disease. Chronic diseases like diabetes also put you at higher risk, as does aging. If you are in a high-risk category, that is your cue to adopt a heart-healthy lifestyle.
Remarks
Young or old, adopting a heart-smart lifestyle now makes sense. "It's never too early to start taking good care of your heart," says Dr. Abramson. "And, it's never too late."
Web sites such as Everydayhealth.com have pages dedicated to heart disease, the latest medical research and the best ways to minimize your risk. The site also has a printable grid to help you track your cholesterol and blood pressure levels. The American Heart Association Website, americanheart.org , also has an online risk assessment area.
