Reduce Your Risk Factors

“Cardiovascular disease (CVD) is a broad term encompassing diseases of the heart and blood vessels, including heart attack, coronary artery disease, congestive heart failure and stroke. Because CVD is the number-one killer of both men and women worldwide, identifying risk factors and prevention strategies for CVD are important steps toward avoiding health problems.” [1}

What can you do to reduce your risk factors?

1. Exercise for more than 120 minutes a week at a moderate to high intensity.

2. Quit smoking or remove yourself from the presence of chronic smoke.

3. Keep your BMI  < 30 and/or your waist < 35 inches.

4. Work to keep BP in a healthy range (limit salt  intake, perform regular exercise)

5. Eat a diet which promotes healthy Cholesterol levels. (Lots of fruit, Veggies, lean meat, and limit trans fats)

6. Keep your body insulin sensitive by eating low GI foods. (Avoid processed carbs)

7. INCREASE  your intake of healthy fat. I.E. Coconut oil, olive oil, salmon, nuts.


Kaminsky, Leonard A.,eds. ACSM’s Resource Manual For Guidelines For Exercise Testing And Prescription. Baltimore, MD : Lippincott Williams & Wilkins, 2006. Print.

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