ABCS of Prevention
AVOID TOBACCO
According to the American Heart Association, smoking has many negative effects on the heart. "Smokers have a higher risk of developing many chronic disorders, including atherosclerosis — the buildup of fatty substances in the arteries — which can lead to coronary artery disease, heart attack and stroke." In fact, not only are there long term effects, but each time your light up your blood pressure increases for several minutes increasing your risk.
Steps to quitting
Steps to quitting
- Decide to quit
- Find a support system which should include your doctor.
- Make a specific plan
- Take action.
Be Active
Exercise helps to increase the strength of your heart. This leads to a higher efficiency and ability to pump blood and oxygen to the various parts of the body that need it. The benefits of exercise can actually lead to as much of a drop in blood pressure as some medications. Exercising daily can lead to a 4 - 9mmhg (point) drop in blood pressure. This drop in blood pressure can help to keep you healthy and prevent high blood pressure long term. It is recommended by the American Heart Association that you get 30 minutes of exercise per day. It can be broken up into 3/ 10 minute intervals or all at once. They also recommend adding strength training and aerobics into your daily routine and say that "physical activity that increases your heart and breathing rates is considered aerobic exercise".
Choose Good Nutrition
My Plate is a good way to visualize what and how often to eat different types of food. Making sure that you have a variety of foods and colors on your plate has many benefits, including healthy weights and blood pressures.
Moderation is Important
The DASH Diet is another set of guidelines that helps identify healthy foods and amounts which have shown to reduce cardiac problems including high blood pressure. Although it's not the main goal, it has also been shown to help loose weight . The DASH Diet can reduce blood pressure from 8 to 14mmhg (points) over time. The DASH diet includes lots of whole grains, fruits, vegetables and low-fat dairy products while also limiting salts (sodium), red meats, sweets and fats. It bases its diet on a 2000 calorie diet and limits salt (which can be a large factor of blood pressure) to 1500 mg per day.
The DASH Diet is another set of guidelines that helps identify healthy foods and amounts which have shown to reduce cardiac problems including high blood pressure. Although it's not the main goal, it has also been shown to help loose weight . The DASH Diet can reduce blood pressure from 8 to 14mmhg (points) over time. The DASH diet includes lots of whole grains, fruits, vegetables and low-fat dairy products while also limiting salts (sodium), red meats, sweets and fats. It bases its diet on a 2000 calorie diet and limits salt (which can be a large factor of blood pressure) to 1500 mg per day.
Stress Reduction
High levels of daily stress can lead to the release of adrenaline and cortisol that are responsible for raising blood pressure. Chronic stress can lead to damage in the heart and blood vessels. This can also lead to higher fat and cholesterol levels in the body which could lead to heart attacks and blood clots with serious life threatening effects. Lowering your stress is an important aspect of prevention and slowing progression of CAD.