Heart disease runs in both sides of my family. Nearly every member of my entire extended family has died of heart attack. My Mom says that our family never gets an opportunity to say goodbye. The silver lining is that it's over in a heartbeat and no pain. I know that If I don't get hit by a bus, I will die of a heart attack. It's morbid to think of this but, I've been surrounded by death, of my loved ones, my entire life and it is a major part of life. It's the grand finale. But, I want to live to 100 so how can I prevent a heart attack?
How can I lower my risk of heart attack?
Know my risk Certain factors can increase my risk of heart attack, so I have to keep my numbers in the healthy range.
Blood Pressure
Under 120/80: This is the ideal range.
Between 120-129/80 or less: You have elevated blood pressure. Take steps to control it before it gets worse.
Higher than 130-139/80-89: You have high blood pressure stage 1. Work closely with your doctor, who will likely prescribe medications as well as lifestyle changes.
Higher than 140/90 or higher: You have high blood pressure stage 2.
More than 180/120: You could be in a “hypertensive crisis,” which is an emergency. If your blood pressure is in this range and you are NOT experiencing symptoms such as chest pain, shortness of breath, back pain, numbness/weakness, changes in vision or difficulty speaking, wait about five minutes and take your blood pressure again. If the reading is still at or above that level, or you are experiencing this number along with the symptoms listed, call 9-1-1 and get help immediately.
Cholesterol
High-density lipoprotein (HDL). This is considered to be “good” cholesterol, so higher levels are better.
Low-density lipoprotein (LDL). This is the “bad” cholesterol, so the lower, the better.
Triglyceride level. Triglyceride is the most common type of fat in the body and a high level is quite dangerous.
Total cholesterol (HDL + LDL + 20 percent of triglyceride level)
Eat a healthy diet. Because I am at high risk of heart disease, I have to eat vegetables, fruits, whole grains, legumes, nuts, plant-based proteins, lean animal proteins and fish. I have to limit refined carbohydrates, processed meats and sweetened drinks. I'm eating more carbs because we've eaten all of the fresh veggies, but I do have canned veggies and fruit to help balance my diet.
Exercise
Exercise is ione of the best ways for me to stay healthy, prevent disease and age well. One hour a day is good for me. I really am enjoying ballet and yoga. Watch the weight. Staying at a healthy weight is so very important because being overweight can cause me to have heart issues. I have to eat fewer calories and stay active. My friend's Mom told us that when we look down, we are in good health if we can see our pelvic bone. That's pretty much how I figure out if I'm overweight. If my belly starts getting in the way, is salad time. No smoking If you don’t smoke, vape or use tobacco products, don’t ever start. I stopped many years ago and I can't tell you how much better I feel. I would walk up a set of stairs and have to stop and catch my breath, at 40 years old. My heart would beat so fast and it was very scary knowing that I was weakening my heart. Stupid!!!
Luckily I'm very healthy and I'm looking forward to an amazing 2nd Half by keeping my heart Happy and healthy. Follow my journey at Fifty and Fabulous!
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