Age-by-age Guide in Preventing Heart Disease
Heart disease is one of the leading causes of death. It is often a lifestyle disease and is very much preventable. It is up to us to take the step and live to a ripe old age.
Children
It is never too early to start because we have this mentality that as long as we are still young, we are invincible. We are dead wrong in this because heart disease may not appear to affect kids but the key to preventing heart disease in old age starts with them. Controlling the risk factors early in childhood can reduce one’s risk of getting heart disease as an adult. Inculcating healthy habits in children will guarantee that they will carry them to their adult years.
Start them on a balanced diet. Getting children to eat healthy as they grow up is like investing for their future. Problems like weight control, cholesterol buildup, high blood pressure can easily be prevented.
- Give a variety of foods that provides enough calories daily to maintain a healthy weight.
- Serve foods low in fat, cholesterol, salt and sugar.
- Get them used to high-fiber rice, bread and cereal.
- Include at least one serving of fruit or vegetables in each meal.
- Make fish a regular in the menu.
- Do not over feed your kids.
As much as possible keep them moving. Encourage them to exercise and play around. This will keep obesity and diabetes at bay.
- Limit the time in watching TV, surfing the net or playing computer games.
- Get them into sports.
- Have family activities that will keep them and everyone on the go like biking, swimming and hiking.
Teenagers
In this stage of your child’s life, peer pressure is at its peak. They are lured to try smoking and drinking alcoholic beverages. Teens whose parents smoke or drinks alcohol are more likely to copy their parents. Teenagers need to know that smoking and drinking alcoholic beverages are major risk factor in heart disease and the longer they are doing it, the higher their risk is.
- Discuss the bad effects of smoking and drinking. Make sure that they thoroughly understand.
- If you are a smoker or drinker, practice what you preach by quitting your bad habit. Be a good example to your children.
Young Adults (ages 20 to 40)
In this age group, you have to know your risk profile. Visit your doctor and help him assess your risk factors by using the following guidelines:
- Family history of heart disease, stroke and heart attack
- Smoking status, diet, physical activity, alcohol intake
- Blood pressure and body mass index
- Fasting blood sugar, lipid and cholesterol levels
Once you have a complete assessment, update it regularly by following the schedule:
- Every week: check blood pressure if the reading is high
- Every month: check blood pressure if the previous reading is normal
- Every visit: evaluate lifestyle factors
- Every 2 years (at least): body mass index, blood tests for significant risk factors
- Every 5 years: blood tests if there are no significant risk factors
For people with one or more risk factors, intervention is essential at the begining. The following goals should be set and followed:
- Smoking. Quit immediately and limit exposure to secondhand smoke at home, work and public places.
- Diet. Make your diet low in fat and salt. Make grains, fish, lean meats, fruits, vegetables and low-fat dairy products as part of your regular diet. Alcohol intake should be limited to two drinks for men and one drink for women.
- Blood pressure. Those who have hypertension should maintain a BP of less than 140/90 mm Hg. Change your lifestyle like losing weight, eating healthy, exercise and stop smoking. Get help professionally to stop smoking and drinking alcohol.
- Weight. Aside from body mass index, waist size is also important. Overweight and obese individuals should aim for a 10 % weight loss in the first year of therapy.
- Lipid profile. The level of blood cholesterol to maintain will depend on how many risk factors you have; the higher your risk for heart disease, the lower your cholesterol level should be. Ask your doctor about it if you have any doubts.
Middle adults and senior citizens
In this age group, you have to on guard always. Adults 40 years old and above have higher chances of developing chronic conditions like diabetes. If your risk factors can not be controlled by diet and exercise, discuss with your doctor the right medication to help you. Be sure to follow your doctor’s instructions when it comes to your medications. Regular checkups should be scheduled to monitor everything.
As much as possible, be on the move. Regular exercise will help a lot but make sure that you do not strain yourself. Brisk walking, ballroom dancing and swimming are some of your options. Aim to do at least 30 minutes of exercise most days of the week.
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