Heart disease can lead to disability and death. Risk factors raise the chances of heart disease.
Learn how to lower the risk factors you have control over and lower your chances of suffering from heart disease.
Risk Factors Out of Your Control
- Age
- Gender
- Race/ethnicity
- Family History
Age
- Risk of heart disease increases with age
- Men 45 and older have a greater risk of heart disease
- Women 55 and older have a greater risk of heart disease
Gender
- Risk factors may be affected by gender
- Estrogen provides some protection for women against heart disease
- Diabetes raises the risk of heart disease for women more than men
Race/Ethnicity
- Some groups are at higher risk of suffering from heart disease
- African Americans are more likely to have heart disease than whites
- Hispanic Americans are less likely to have heart disease
- East Asians have lower rates of heart disease
- South Asians have higher rates of heart disease
Family History
- Risk increases if you have a close family member who had heart disease early on
Risk Factors You Can Control
- Blood pressure
- Cholesterol & Triglyceride Levels
- Weight
- Diet
- Exercise
- Alcohol
- Smoking
- Stress
- Diabetes
- Sleep
Blood Pressure
- High blood pressure increases risk of heart disease
- Check blood pressure yearly (more often if it’s high)
- Make lifestyle changes to prevent and control high blood pressure
Cholesterol & Triglyceride Levels
- High cholesterol levels clog arteries and increase risk of heart disease
- High triglycerides increase the risk of coronary artery disease (especially in women)
- Make lifestyle changes (and take medicine, if necessary) to lower these levels
Weight
- Being overweight/obese increases the risk of heart disease
- Obesity is linked to high cholesterol, blood pressure, and diabetes
Diet
- Limit added sugars, foods high in sodium, and saturated fats
- Eat whole grains, vegetables, and fresh fruit
- Try the DASH diet to lower blood pressure and cholesterol
Exercise
- Strengthens the heart and improves circulation
- Helps maintain a healthy weight
- Lowers cholesterol and blood pressure
Alcohol
- Too much alcohol raises blood pressure and adds extra calories
- Men should limit themselves to two drinks a day
- Women should limit themselves to one drink a day
Smoking
- Raises blood pressure
- Increases risk for heart attack and stroke
Stress
- Raises blood pressure
- Extreme stress may “trigger” a heart attack
- Healthy ways to cope with stress are exercise, music, and meditating
- Avoid overeating, smoking, and heavy drinking as a coping mechanism
Diabetes
- Doubles the risk of heart disease
- High blood sugar damages blood vessels and nerves controlling the heart and blood vessels
Sleep
- Lack of sleep increases risk of diabetes, obesity, and high blood pressure
- Sleep 7 to 9 hours at night
- Sleep apnea causes people to briefly stop breathing at night
- Contact a doctor if you have sleep apnea or chronic sleep problems