Prayer Requests
Patient Log-in
866-412-6503
  • OUR DESIGN
    • Our Design for Care
    • Transformational Relationships
    • Whole-Person Care
    • Coordinated Services
    • Access to Care
  • CARE SERVICES
    • Our Care Services
    • Primary Care Clinics
    • Well+Being Assessments
    • Care Navigation
    • Health & Nutritional Coaching
    • Executive Exams
    • Concierge Care
  • PATIENT RESOURCES
    • Patient Portals
    • Health Education
    • FAQs
    • HIPAA Compliance
  • CAREERS
  • ABOUT
    • About HBD
    • Mission & Vision
    • Our Story
    • Leadership
    • Prayer Requests
    • Contact


Heart Health

Learn about Risk Factors and Solutions for Managing Them

Chronic Disease, Men's Health, Women's Health



Heart disease is the leading cause of death in Americans. It is important to learn the risk factors and skills for prevention in order to live a long healthy life.

Risk Factors

Everyone should take steps to lower their risk of heart disease, especially those with high risk factors. Below is a list of factors that increase that risk.

Health Conditions
  • High Blood Pressure
  • High body fat percentage
  • Diabetes
  • Metabolic syndrome
  • Periodontal disease (gums/teeth)
  • Hypothyroidism
  • Pre-eclampsia (high blood pressure during pregnancy)
Behavior
  • Tobacco use
  • Sedentary lifestyle
  • Excessive alcohol intake

Heredity
  • Genetics play a role in heart disease, high blood pressure, and other vascular conditions.
  • Families often share common environments and habits that affect heart health. (smoking, second hand smoke, poor diets, and inactivity)

Get Regular Check Ups

And Know Your Heart Health Numbers
  • Blood Pressure - less than 120/80 is ideal. Blood pressure more than 130/80 creates higher risks
  • Fasting Blood Sugar - should be less than 90 mg/dL. A fasting blood sugar more than 126mg/dL indicates diabetes.
  • Insulin level - should be 3-8 uIU/ml or less


Create Healthy Habits


Eating Habits
  • Eat more vegetables and fruits - They are low in calories and a good source of vitamins, minerals, and fiber. Aim for five vegetables, and two fruits per day
  • Consume plenty of fiber - Fiber can help lower LDL (“bad cholesterol”). Choose fiber rich foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds
  • Choose Omega 3 fatty acids and mono unsaturated fats instead of saturated and trans fats - Sources of heart healthy fats include fish, walnuts, olive oil, and avocados
  • Limit sodium intake to <2300 mg/day - Minimizing salt consumption can lower blood pressure. This is best achieved by preparing fresh ingredients and avoiding processed, pre-packaged foods
  • Moderate alcohol use - Drinking in excess can cause high blood pressure, high triglycerides, and insulin resistance
Periodontal Care
  • See your dentist at least twice a year for an exam and cleaning
  • Brush your teeth at least in the morning and before bed
  • Use floss or water pick daily

Don’t Smoke
  • If you smoke, it is very important to QUIT! - When you smoke, the liver makes more LDL (“bad cholesterol”) and less HDL (“good cholesterol”), which causes atherosclerosis. Immediately after quitting, your heart begins to grow stronger. Your heart will be as healthy as that of a non-smoker in as little as 2 years
  • Avoid second hand smoke

Physical Activity
  • Physical activity can help maintain a healthy weight, improve cholesterol and insulin resistance, and lower blood pressure
  • Try to engage in moderate activity at least 30 minutes a day. For example, taking three 10 minute walks, morning and afternoon, is beneficial
  • Choose an activity that is enjoyable or have a buddy to hold you accountable.
  • Strength train twice weekly to maintain or increase muscle mass
Reduce Stress
  • Studies show that people with high stress at work or home, have higher rates of heart disease
  • To reduce stress, develop a good support system with friends and family, limit your stress load or ask for help.



Sources:
  • CDC
  • Cleveland Clinic
  • American Heart Association
You Might Also Like:
Is Your Blood Pressure Value in the Normal Range?
Sugary drinks negatively impact these two risk factors for heart disease
Reducing Common Health Risks in Women

SORT BY TOPIC

  • Chronic Disease
  • Diabetes
  • Men’s Health
  • Nutrition
  • Prevention
  • Safety
  • Women’s Health

RECENT CONTENT

Post thumb
Alcohol and Your Heart
15 Mar 2023
Post thumb
For Parents: Bicycle, Inline Skating, Skateboard, and Scooter Safety
15 Feb 2023
Post thumb
Carrying More Weight Longer Increases Colorectal Cancer Risk
15 Feb 2023

SEARCH

Our Design

Care Services

Access to Care

Contact

Who We Are

Leadership

Mission & Vision

Careers

Patient Portal

Health Education

HIPAA Compliance

Physician Departures

At Health by Design, we define true Well+Being™ as a healthy body, sound mind, and hope-filled spirit that inspires patients to live more productive and rewarding lives.
Copyright © 2019 Health by Design. All rights reserved.
This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Cookie settingsACCEPT
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect data via analytics are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on the website.
SAVE & ACCEPT
X
X