Understand your personal risk factors
There are many factors that affect your risk for heart and circulatory problems. Some are changeable. Understanding your personal risk is the first step toward changing these “modifiable risk factors” to improve your health.
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Quit Smoking
Quitting smoking has a number of health benefits: It can lower your blood pressure, risk for heart attack, and risk for heart disease. People who smoke are two to four times more likely to develop heart disease, are at greater risk of sudden death after a heart attack, and are twice as likely to die from a stroke compared to those who don’t smoke.
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Keep Your Blood Pressure Under Control
Knowing your blood pressure and keeping it under control is an important step in living a heart-healthy life. About 75 percent of people who have a stroke, heart attack or heart failure also have high blood pressure. High blood pressure, also called hypertension, is called a “silent killer” because people who have it often feel no physical symptoms.
Adopt the Dietary Approaches to Stop Hypertension (DASH) Diet
In one recent study, people who followed the DASH diet for eight weeks lowered their risk for heart disease by 18 percent compared to those eating a typical American diet. To learn more about the DASH diet, view our DASH diet ActionSet or download the National Institute of Health’s DASH Eating Plan.
If you struggle to stick with the DASH diet, try one small change such as replacing high-sodium snacks with fresh fruit. When you consistently reach for that apple instead of those chips, add more elements of the diet.
Create a personalized action plan to incorporate parts of a heart-healthy diet into your regular routine.
Try our Paced Breathing for Hypertension Podcasts
Paced breathing is a technique that, when practiced regularly, can help you maintain a healthier blood pressure over time. Practicing a slow, paced breathing rhythm allows muscles and blood vessels to relax, leading to improved blood flow and a lower blood pressure. Listen to our free paced breathing podcasts.
Reduce Stress and Negative Emotions
Stress can increase blood pressure. Try one of our Relaxation Podcasts, watch an Emotional Wellness web video, or learn more about stress management techniques.
Learn More About High Blood Pressure
See our High Blood Pressure health library topic for more information.
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Keep Your Cholesterol in Check
High total and LDL cholesterol levels can lead to build up in your arteries, making it harder for your heart to pump blood. The good news is that there are many things you can do to prevent or control high cholesterol. Learn more about high cholesterol and how to control it.
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If You Have Diabetes, Keep It Under Control
Diabetes self-care is an important step in preventing or delaying heart problems. Diabetes can cause the arteries that supply blood to the heart to harden and narrow faster than in people without diabetes. Visit our Diabetes Online Health Center for resources on living well with diabetes.
Get Active and Stay Active
Besides helping you maintain a healthy weight, being active every day can reduce your risk for heart problems. Staying active can prevent or control high cholesterol and high blood pressure. For ideas on how to get and stay active, see our health library topic Fitness: Getting and Staying Active.
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Maintain a Healthy Weight
Research has shown that excess weight and unhealthy eating habits are proven risk factors for developing heart disease.
DASH Diet
Besides its blood pressure and cholesterol-lowering effects, the Dietary Approaches to Stop Hypertension (DASH) diet also might be effective for losing weight and keeping it off. Learn more about the DASH diet.
NutritionFit Web Videos
Learn how to make smart eating and fitness decisions at home, at work, and on the go. Watch a NutritionFit web video.
Nutrition Counseling
Hill Physicians members who have been diagnosed with a chronic or dietary-related condition can receive one-on-one nutrition counseling. Ask your physician for a referral or contact Member Health Improvement.
Visit our Nutrition and Weight Management Online Health Center for more tips on reaching and maintaining a healthy weight.
Heart-Healthy Recipes
Visit our Recipe Center for heart-healthy recipes and healthy meal ideas.
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Adopt Healthy Coping Skills for Stressful Situations
Those with healthy coping skills are at lower risk for developing heart disease than those who tend to act out in response to stressful events or keep things bottled up.
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Talk to Your Doctor About Aspirin Therapy
Daily low-dose aspirin can reduce heart attack and stroke risk for people with higher-risk conditions such as high blood pressure, diabetes, high cholesterol, and a family history of heart problems. If you have one or more of these risk factors, discuss with your doctor whether daily aspirin is right for you.
Before your appointment, use our decision guide Aspirin: Should I Take Daily Aspirin to Prevent a Heart Attack or Stroke? to guide your discussion.
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Make Heart Health Decisions That Are Right for You
You are an important partner in making decisions about your healthcare. There are many factors to consider when making a decision. We have guides on a variety of health topics that can help you identify these considerations and focus on what is best for you.
Our Heart Health Decision Guide Page has detailed information on:
- Medical test decisions
- Medication decisions
- Surgery decisions
- Decisions about treatments and other health issues
Go to the Heart Health Decisions page now...
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