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Keep Those Birthdays Coming - Heart Attack and Stroke Risk Factors

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Happy birthday next year!

It's probably too early to start dropping hints about a gift you'd really like. But it's never too soon to take stock of your health to ensure you'll be in fine form to celebrate when that birthday rolls around. 

Statistics show the two biggest obstacles between any American and his or her next birthday are heart disease and stroke. Those two conditions are the leading cause of death in American men and women.

However, there are three things you can do that can significantly lessen your risk. “Prevention is the best medicine. When it comes to lessening your chances of a cardiac or stroke episode the best thing to do is not have one in the first place,” said Steven J. Fonken, MD, Saint Alphonsus Cardiologist.

Making the changes below can increase the likelihood that you'll be blowing out candles on next year's cake.

Don't smoke. This is the big one. The fact is, smoking is the single most preventable cause of death in the U.S. If you don't smoke, hooray! If you do, quit now. Your health will improve in little ways, day by day, and in big ways over the long haul. Your doctor can help you drop the habit for good.  Visit www.saintalphonsus.org for information on Smoking Cessation courses.

Eat well. Filling up on junk food, salty foods and foods high in saturated fat may raise your risk for heart disease, some cancers and high blood pressure. Eating well means:

  • Adding more fruits and vegetables to each meal. The more variety, the more vitamins and minerals you'll get.
  • Making half your grains whole. Look for words like whole wheat or whole oats to be the first ingredient on bread, pasta and cereal.
  • Choosing healthier fats. Mono- and polyunsaturated fats are best. Limit cholesterol and saturated and trans fats by eating low-fat dairy, lean meat and few processed foods.

Exercise more. You can cut your risk with 30 minutes of physical activity on at least five days of the week. And it doesn't have to be 30 minutes in a row. You can exercise in chunks of 10 or 15 minutes throughout the day.