Prevention personal choices and actions

The Big Heart Disease Lie

How To Cure Heart Disease Naturally

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"No matter how far you have gone on the wrong road, turn back."

Turkish proverb

Good control of blood pressure, blood cholesterol and blood sugar levels, and other cardiovascular risk factors is the key to reducing risks of heart disease and stroke.

Personal behaviour and lifestyle choices can make a big difference to the risk of coronary heart disease and stroke. It is estimated that having a high-risk lifestyle may account for 82% of coronary events in women. Here, we identify personal choices that can lower individual risk for heart disease and stroke. The choices apply to young people and adults alike.

Personal choices in lifestyles and behaviour

1 Take moderate physical activity for a total of 30 minutes on most days of the week.

2 Avoid tobacco use and exposure to environmental smoke; make plans to quit if you already smoke.

3 Choose a diet rich in fruits, vegetables and potassium, and avoid saturated fats and calorie-dense meals.

4 Maintain a normal body weight; if you are overweight, lose weight by increasing physical activity and reducing calorie intake.

5 Reduce stress at home and at work.

Personal actions for safeguarding cardiovascular health Young people

1 Discuss all questions with your health care provider.

2 Have regular check-ups from your health care provider.

3 Have your blood pressure and levels of blood sugar and cholesterol checked.

4 Follow your health care provider's instructions regarding physical activity, nutrition, weight management, and any medications you have been prescribed.

5 Know the signs and symptoms of heart attack and stroke and remember that both conditions are medical emergencies.

6 Know your blood pressure and cholesterol level, and keep them at the recommended levels through lifestyle changes and by taking any prescribed medication.

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Lower your total fat and saturated fat intake in accordance with your health care provider's instructions.

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Actions and choices for children and adolescents with cardiovascular disease, or risk factors, should be discussed with a paediatrician or health care provider.

Choose a diet containing a variety of fruits, vegetables, whole grains, dairy products, fish, legumes, poultry, and lean meat.

There is no need to restrict fat intake in children under two years of age.

For children over two years and adolescents, limit foods high in saturated fats (to less than 10% of daily calorie intake), cholesterol (to less than 300 mg per day), and trans-fatty acids.

Increase physical activity, and avoid tobacco use or exposure to environmental tobacco smoke.

Eat fruit and cereals

Percentage reduction in risk with each daily increment of 10 g of dietary fibre reported 2004

all coronary events coronary deaths _,„, 27%

intake ~ cr

Cor°nary h and

Fibre intake

total dietary fibre cereal fruit total dietary fibre cereal fruit

The benefits of stopping smoking

%

Time since last cigarette

Effect ^T

20 minutes

Blood pressure and pulse rate drop to normal.

1 day

Probability of heart attack begins to decrease. ^^^

3 months

Circulation improves.

1 year

Excess risk of coronary heart disease is half that of a continuing smoker.

5 to 15 years later

Risk of stroke is reduced to that of people who have never smoked.

15 years later

Risk of coronary heart disease is similar to that of people who have never smoked, and the overall risk of death almost the same, especially if the smoker quits before illness develops.

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