Can Heart Disease Be Prevented?

Research on artery disease, the most common form of heart disease, continues to shed new light on this disorder.

Exercise and Proper Nutrition can reduce risk of heart disease Artery disease is brought on by the build up of plaque on the artery walls. These build ups consist of cholesterol, immune cells, calcium and other substances that grow slowly over time. The more we learn about the disease the more we realize how big of a role proper diet, physical activity, and weight control play in its prevention. The major factor in arterial plaque build up is LDL cholesterol. When LDLs become oxidized, they begin to accumulate on the lining of the arteries. The immune system sends white blood cells to repair damage, which unfortunately increases the plaque build up. Certain immune cells involved in the inflammatory process increase the likelihood that other substances will stick to the artery lining. Not all arterial plaques cause serious harm. The ones that cause the heart attack or stroke appear to do so because they have ruptured. The type of plaque most likely to rupture is unstable plaque. When unstable plaque ruptures, blood clots form that may block blood flow, thus causing heart attack, stroke, or other vascular disease. You can reduce your risk of artery disease by taking steps to slow the build up of plaque and reduce the levels of inflammation in your arteries.

Reduce your LDL and raise your HDL levels- Total cholesterol level does not tell the whole story about risk of artery disease. The types of cholesterol found in your blood stream are also important. The higher you LDL level, the greater you risk, because LDLs contribute more to plaque build up. Optimal LDL levels should be under 100mg/dl, and under 130 is still safe. HDL levels reduce artery disease risk. HDLs under 40 are considered risky. A healthy diet can help lower LDL levels. Consume plenty of fruits, vegetables, and whole grains, and replace saturated and polysaturated fats with mono saturated fats. How do you do this? Cut back on your intake of animal fat and high fat dairy products, along with processed foods that contain hydrogenated oils. Become a label reader! Use olive oil or canola oil when cooking and increase your consumption of fish.

Reduce LDL damage- Some lifestyle behaviors, especially smoking, increase LDL damage by causing oxidation reactions. These reactions activate LDL to form plaque. To reduce LDL damage, do not smoke, and avoid second hand smoke. Many fruits and vegetables provide helpful chemicals called anti-oxidants that may help prevent LDL damage. Anti-oxidants can also be taken in supplemental pill form. Reduce artery inflammation_ Smoking and weight gain have been associated with increase in inflammation, while regular physical exercise and a healthy diet seem to reduce inflammation. (Even if quitting smoking leads to weight gain you are still much better of in terms of heart disease risk. Reduce artery damage- Several factors increase artery disease risk by accelerating damage. Smoking introduces many harmful chemicals into the blood stream. Another risk factor is high blood pressure. Research shows that even high-normal blood pressure levels even increase risk somewhat. The same goes for high sugar levels. So please, adjust your diet, exercise regularly, quit smoking, and be sure to take your anti-oxidants.