Dr. Rx: Diet and exercise are keys to heart health
By Tabitha Robinson
Q: My family doctor told me that I was at an increased risk of having a heart attack because I have a family history of heart disease. What can I do to reduce my risk?
A: There are many lifestyle changes that can be made to help reduce your risk of heart disease. Diet and exercise will be your mainstays.
You want to include plenty of fruits and vegetables, grains, and the healthy fats called omega-3 in your diet. You can find omega-3 in wild salmon and herring fish, shellfish, walnuts, canola oil and flaxseed. Fish-oil supplements containing omega-3 are also available. It is best to avoid salts, most fats, sweets and red meat — if you can’t avoid these foods, try to reduce your intake. The more variety in your diet, the better.
Studies show that regular exercise for 30 to 60 minutes a day lowers blood sugar and blood pressure, boosts HDL (your good cholesterol), and can reduce blood clots, thus reducing heart disease.
Walking is a great way to get exercise. Yoga and meditation can also help you relax and keep stress levels down. Being overweight can increase your risk for heart disease; these lifestyle changes can help you maintain a healthy weight.
Getting enough sleep and good sleep hygiene is a component that is often neglected. Limited amount of sleep can raise your risk of high blood pressure, obesity, and diabetes, thus increasing your risk of heart disease. Most adults need seven to nine hours of sleep per night.
Cigarette smoking can increase your risk by raising your blood pressure. If you are an avid smoker, the first step is to start thinking about quitting. Your doctor can set you up with a support group or medication that can help you quit. Limiting alcohol is also a benefit. Drinking too much alcohol can raise your blood pressure and adds extra calories, which may cause weight gain. Both raise your risk of heart disease.
If you already have been diagnosed with high blood pressure, cholesterol and/or diabetes, it is important that you monitor and keep these under control. Make sure to always take your medications and check your blood pressure and/or blood sugar regularly. Report any changes to your doctor. High cholesterol can clog your arteries and raise your risk of heart attack or stroke. Taking cholesterol lowering medication, if prescribed, and diet and exercise changes can help keep cholesterol levels controlled.
There are some factors — such as age, gender, race and ethnicity, and family history — that you cannot change but are good to be aware of. The risk of heart disease increases with age. Studies show that African Americans are more at risk than whites. East Asians have a lower risk while South Asians have a higher risk. Hispanics are among the least likely to have heart disease. Family history plays major role, especially if you have a family member who had it at an early age.
Tabitha Robinson is a P4 Pharm.D. candidate at the Virginia Commonwealth University School of Pharmacy. Robinson is from Charles City, Virginia, and is a 2013 graduate of Virginia Commonwealth University. She holds a B.S in biology and a minor in chemistry.
Dr. Rx is a monthly publication of the VCU School of Pharmacy. It can be read in Fifty Plus magazine, available at many outlets in the Richmond area and online via Beacon Newspapers. To submit a question or to request more information, contact us.
Categories Community health, Dr. Rx, Student research