Your risk for developing heart disease depends largely on your health and diet over the course of your lifetime. Heart disease, the number one cause of death in the United States, resulted in 616,067 deaths in 2007, according to the Centers for Disease Control and Prevention. Decrease your chances for heart disease or reduce the damage done by high cholesterol and cardiovascular disease by adopting a healthy lifestyle and eating habits.
Controllable Risk Factors
Some risk factors for heart disease, like age and heredity, are beyond your control. You can control six risk factors for the development of heart disease through healthy living and nutrition. Smoking, high blood pressure and blood cholesterol, obesity, physical activity and diabetes mellitus are modifiable independent risk factors. A healthy lifestyle and nutritious diet work in conjunction to reduce each of these independent risk factors.
Smoking
Cigarette smoking is the number one preventable cause of death in the United States, according to the American Heart Association. Smoking is a major contributor to coronary disease, causing high blood pressure, buildup of cholesterol and other fatty substances along arterial walls, and it reduces your ability to exercise. Smoking also increases the blood's tendency to clot. These clots can partially or completely block arteries and prevent oxygen-rich blood from reaching the muscles of the heart.
Activity and Weight
Increase your activity level to address many of the risk factors for heart disease. Get more exercise and you will lower your blood cholesterol and lose weight, both of which help to reduce your blood pressure and decrease your risk for developing diabetes.
Cholesterol
Reduce your risk for heart disease 2 percent for every 1 percent drop in your blood cholesterol levels, according to Cleveland Clinic. A diet high in fat and cholesterol is the main reason for high levels of cholesterol in the blood. Eat moderate portions of saturated fat found in animal products such as meat and whole milk, and trans fats for optimal heart health. Manufacturers use trans fats to extend shelf life and give products a more palatable texture.
Diet
Restrict your intake of saturated fat so it accounts for less than 7 percent of your daily caloric intake. Consume less than 1 percent of your daily calories in trans fats. Eat three to five servings of vegetables each day, and three servings of fruit. Eat at least three servings of grains each day. Increase dietary fiber, like that found in oatmeal and legumes. Avoid sugary, salty and fried foods. Portion food so that you eat only as many calories as you need to maintain a healthy weight.
