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Cardiovascular Health

World Heart Day presented an opportunity to consider preventative measures to reduce the risk of developing cardiovascular disease, the No. 1 killer in the United States. As few as one or two changes in diet, exercise habits or lifestyle could make a significant difference. According to the American Heart Association:Smoking more than doubles your risk of heart attack or stroke. Losing even 10 or 20 pounds if you're overweight can lower your heart disease risk. Physical inactivity increases your risk of heart disease, yet 38.6 percent of U.S. adults report no leisure-time physical activity.

Cardiovascular disease accounted for 1 of every 2.6 deaths in the United States in 2002 according to the most recent figures available. It claims about as many lives each year as: cancer, chronic lower respiratory diseases, accidents, diabetes, influenza and pneumonia, combined, according to the American Heart Association. Obesity ranks second to smoking as a preventable cause of death. Nearly seven out of every 10 U.S. adults are overweight, and three out of 10 are obese. Being overweight increases your risk of high blood pressure, high cholesterol and diabetes - the main biological risk factors for heart attack and stroke. Normal-weight people are also at risk for these conditions if they don't practice good eating habits.

According to the World Health Organization (WHO), three dietary strategies can help prevent and manage cardiovascular disease:Avoid excess salty or sugary foods. Research shows that reducing salt intake from 12 grams per day to 3 grams per day would reduce the risk of stroke by a third and heart disease by one-quarter. Eat more fruits, vegetables and whole grains. Researchers have found that adding 10 grams of fiber to your diet each day by eating more fruit and whole grains can reduce your chances of developing heart disease by 14 percent and dying from heart disease by 27 percent. Substitute unsaturated fats (found in nuts, plant oil and olive oil) for saturated fat (found in animal fat, butter and coconut oil) and trans-fat (a fat formed during a process called hydrogenation that gives food a longer shelf life).

On average, Americans eat twice as much fat as recommended. Excessive intake of foods high in saturated fats can raise cholesterol levels. Exercise is the third, and equally important component of a heart-healthy lifestyle. The increased risk of coronary heart disease from inactivity is comparable to that for high blood cholesterol, high blood pressure or cigarette smoking, the American Heart Association says. Adults should strive for a total of 30 minutes of moderate physical activity each day of the week. Think of moderate of physical activity as a brisk walk or other activity where you don't necessarily lose your breath or break a sweat, but are constantly in motion. Every day activities such as yard work and stair climbing can help you reach that goal.

The information presented is for informational purposes only. The results reported may not necessarily occur in all individuals. Consult your doctor or health care practitioner for any health problem.

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