The Heart Truth^® About Heart Disease Risk Factors

This Friday, February 3, is National Wear Red Day^®, a day when Americans nationwide wear red to show their support for women's heart health and to raise awareness that heart disease—the #1 killer of women—is largely preventable.

Coronary heart disease (CHD) is a condition in which plaque gradually builds up inside your coronary arteries. These arteries supply oxygen-rich blood to your heart muscle. Over time, plaque hardens and can narrow your coronary arteries, or the plaque can rupture (break open) and cause a blood clot to form on its surface, both of which can limit blood flow. When the flow of oxygen-rich blood to your heart muscle is reduced or blocked, angina or a heart attack may occur.

Thanks to decades of research supported by the National Heart, Lung, and Blood Institute (NHLBI), we now understand the key risk factors for heart disease. While there are some risk factors you can't control—such as older age, gender, and family history of CHD—there are many risk factors that you can control, such as high blood cholesterol levels, high blood pressure, smoking, diabetes, overweight or obesity, and physical inactivity.

By adopting a healthy lifestyle, you can prevent or delay your risk for heart disease. Here are six steps you can take, starting today:

• Eat right. Follow a healthy eating plan, which can help prevent or reduce high blood pressure and high blood cholesterol and help you maintain a healthy weight. Enjoy a variety of fruits and vegetables, whole grains, lean meats, poultry without skin, seafood, and fat-free or low-fat milk and dairy products. Limit salt, added sugars, solid fats, and refined grains. Two free science-based healthy eating plans are Therapeutic Lifestyle Changes (TLC) and Dietary Approaches to Stop Hypertension (DASH).
• Be physically active. You can benefit by adding even 10 minutes at a time of moderate-intensity aerobic activity per week. For major health benefits, adults should aim for at least 150 minutes (2.5 hours) of moderate-intensity aerobic activity or 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity each week, as recommended by the "2008 Physical Activity Guidelines for Americans."
• Maintain a healthy weight. Follow a healthy eating plan, watch out for portion distortion, and stay physically active. If you are overweight or obese, work with your doctor to create a reasonable weight-loss plan. A loss of just 5 to 10 percent of your current weight can lower your risk of heart disease. Calculate your body mass index (BMI) to help assess your weight and health risk.
• Don't start smoking. If you already smoke, then quit. Smoking can damage and tighten blood vessels and raise your risk for atherosclerosis. Talk with your doctor about programs and products that can help you quit. Also, try to avoid secondhand smoke.
• Manage stress. Anger and negative emotions can trigger heart attacks. Cultivate supportive relationships with people in your life with whom you can share your feelings or concerns, which can help relieve stress. Physical activity and relaxation therapy also can help relieve stress. If you have difficulty handling life's everyday challenges, consider taking part in a stress management program.
• Know your numbers. Talk to your doctor about your blood pressure, cholesterol, and blood glucose numbers. High blood pressure (hypertension), high blood cholesterol levels, and diabetes are all key heart disease risk factors.

Regardless of your age, background, or health status, you can lower your risk of heart disease. Protecting your heart can begin with a simple step like taking a brisk walk, whipping up a good vegetable soup, or getting the support you need to maintain a healthy weight.

Popular Heart Healthy Recipes

Are you gearing up for the Super Bowl or hosting a Heart Truth event? Try these easy, healthy favorites.

Mexican Lasagna (shown)
This festive twist on lasagna will have everyone shouting "Olé!"

Make-Your-Own Snack Mix
Making your own snack mix can be healthier and less expensive than buying it.

Three-Bean Chili With Chunky Tomatoes
This vegetarian dish is perfect for a chilly day.

Dunkin' Veggies With Honey Mustard Dip or Low-Fat Blue Cheese Dip
Serve up crunchy veggies with tasty dips for dinner, a snack, or a party!

20-Minute Chicken Creole
This quick Southern-style dish contains no added fat and very little added salt in its spicy tomato sauce.

Celebrate National Wear Red Day on Friday, February 3

Join The Heart Truth on National Wear Red Day by putting on a favorite red dress, shirt, tie, or Red Dress Pin and spreading the critical message that “Heart Disease Doesn't Care What You Wear—It's the #1 Killer of Women.”^®

Stay up-to-date on Heart Truth activities through Facebook and Twitter.

On Facebook: Upload a photo of yourself wearing red to The Heart Truth Facebook page and tell us how you maintain your heart health.

On Twitter: Follow The Heart Truth (@TheHeartTruth) for information and activities throughout the month, including a Twitter chat from 1 to 2 p.m. EST on February 3 with Million Hearts (@millionheartsUS), the American Heart Association (@american_heart), and special guest Surgeon General Dr. Regina Benjamin (@SGRegina).

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