| 5 Steps to Prevent or Delay Atherosclerosis Coronary heart disease (CHD), also called coronary artery disease, is the number one killer of men and women in the United States. CHD occurs when atherosclerosis or plaque builds up in your coronary arteries. Coronary arteries are the vessels that supply oxygen-rich blood to your heart muscle. Plaque is made up of cells, fibrous tissue, such fatty substances as cholesterol, and possible calcium deposits. Over time, plaque may narrow your arteries and limit the flow of oxygen-rich blood to the heart muscle and other parts of your body. This “hardening” of the arteries, known as atherosclerosis, can affect any artery in your body, including arteries in your heart, brain, arms, legs, pelvis, and kidneys. Atherosclerosis can lead to heart attack, stroke, or even death. Atherosclerosis Prevention
You can help to prevent or delay atherosclerosis and its related diseases, such as heart disease and peripheral arterial disease, by controlling your risk factors. Here are five steps you can take starting today: - Follow a healthy diet. A healthy diet includes a variety of fruits and vegetables, whole grains, lean meats, poultry without skin, seafood, and fat-free or low-fat milk and dairy products. A healthy diet is low in salt, added sugar, solid fats, and refined grains.
Following a healthy diet can prevent or reduce high blood pressure and high blood cholesterol and help you to maintain a healthy weight. Two free science-based programs that promote healthy eating are Therapeutic Lifestyle Changes (TLC) and Dietary Approaches to Stop Hypertension (DASH). - Be physically active. Regular physical activity can lower atherosclerosis risk factors—including LDL ("bad") cholesterol, high blood pressure, and excess weight—and raise your HDL (“good”) cholesterol. You don't have to be an athlete to lower your risk of CHD. You can benefit from as little as 60 minutes of moderate-intensity aerobic activity per week. For major health benefits, adults should do 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."
Get tips to make physical activity part of your daily routine.
- Maintain a healthy weight. Following a healthy diet and being physically active can help you to maintain a healthy weight. Controlling your weight helps you to control CHD risk factors. 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 CHD.
Calculate your body mass index (BMI). - Manage stress. Anger and negative emotions can trigger heart attacks. Cultivate supportive people in your life with whom you can share your feelings or concerns, which can help to relieve stress. Physical activity and relaxation therapy can also help to relieve stress. If you have difficulty handling life's everyday challenges, consider taking part in a stress management program.
- 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.
Learn more about how smoking affects your heart and blood vessels. Make a plan to carry out lifestyle changes that includes specific, realistic goals. Act on your plan and work toward your goals. You may want the help of a support group or supportive friends and family. Learn more about preventing atherosclerosis.
Video: Living With and Managing Coronary Artery Disease “When we go to parties, we don’t go with the dips and the fat. We take vegetables and fruit. And that’s what we eat. Instead of using ground beef, now we use ground turkey. Instead of fried chicken—I miss it—I usually eat baked or broiled now. We go to exercise together as a family. We do a lot of things together and we’re getting healthier.” —video participant Get tips to live with and manage heart disease in this short video.
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| Popular Resources Diseases and Conditions Index (DCI): Coronary Heart Disease Risk Factors
Understanding the risk factors for coronary heart disease can help you to manage your health. Visit the NHLBI's improved Diseases and Conditions Index (DCI) to read more about the risk factors for coronary heart disease, watch informative videos, and learn about clinical trials. The DCI is a free, online resource based on current science and NHLBI-funded medical research. The DCI provides health information to help Americans live healthier lives. Are You at Risk for Heart Disease?/¿Está usted en riesgo de enfermarse del corazón? (shown)
This booklet is part of a series, "Healthy Hearts, Healthy Homes," that presents important information about risk factors for heart disease in a clear, engaging manner in both English and Spanish. At-A-Glance: Atherosclerosis
This easy-to-read fact sheet introduces the reader to atherosclerosis, its causes and risk factors, and treatment and prevention options. Your Guide to Physical Activity and Your Heart
This 48-page guide features science-based information to help adults develop a safe and effective program of physical activity that can be sustained over time.
News and Events Society for the Advancement of Chicanos and Native Americans in Science (SACNAS) National Conference, October 27–30, 2011, San Jose, CA. American Public Health Association (AHPA) 139th Annual Meeting and Exposition, October 29–November 2, 2011, Washington, DC.
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