Avoiding a heart attack or stroke has a lot to do with prevention. It sounds simple, and in fact it is commonsense, but it also gives people confidence that they have the power to improve their health. You don’t have to be perfect – just try – all small improvements over time count to lower the risk for a wide range of health outcomes including heart attack, stroke, heart failure and death.
If you smoke, make an attempt to cut down or better yet, stop smoking. For every cigarette not smoked your positive health trajectory goes up.
Weight is a tough one but losing just 10% of your current weight can have a positive effect on your health. For someone who weighs 200 pounds that is 20 pounds, an achievable goal. You may not become slim and trim but you will be healthier.
Take a walk, go for a swim, ride a bike – aim for 30 minutes of activity each day. You don’t have to run a marathon or be slumped over an elliptical machine just make an effort to incorporate everyday fitness into your routine. Walk every aisle in the supermarket, even if you don’t need something from the aisle. Some markets are as big as football fields today.
Eat well most of the time. When we encourage children to select food, we recommend a colorful plate and no less than 3 different foods at each meal. Not a bad way to start. Go heavier on fruits, vegetables and whole grains and lighter on red meat, fat, salt and sugar.
Get your blood pressure checked regularly. All the health behaviors above will help to bring your pressure down. Take medication if needed and use it correctly.
Get your blood sugar checked yearly. Diet, exercise and weight control are all ways to lower blood sugar. If that is not enough, or if you have been diagnosed with type 2 diabetes, follow your doctor’s advice plus control your health risks and your blood sugar will come down. In some patients, blood sugar can be controlled by lifestyle factors alone.
Have your cholesterol checked at your yearly physical and follow your doctor’s recommendation.
Bottom line: What you do today will affect your health over time.
