Risk Factors for Cardiovascular Disease

While some risk factors are out of your control, such as family history of CVD or your age, most CVD risk factors are controllable. Risk factors are behaviors or conditions that increase your chances of developing CVD.

Tobacco Use

Tobacco use is the number one preventable cause of serious illnesses such as heart disease and stroke. On average, tobacco kills seven Maine people every day. One of these is a nonsmoker who dies because of exposure to secondhand smoke.

If you do not smoke, don’t start. If you do smoke, try to stop. Need help quitting? Call the Maine Tobacco HelpLine at 1-800-207-1230, or talk with your health care provider.

Physical Inactivity

Physical activity can control blood pressure, reduce cholesterol levels, and help control and maintain weight. People who do not get enough physical activity risk developing high blood pressure, high cholesterol, and obesity. More than one-half of Maine adults are sedentary, not getting enough physical activity for health benefits.

Take simple steps to get more exercise - take a walk after dinner with your family or on your lunch break. Reduce television time to two hours or less each day, and exercise during the commercials of your favorite shows. Aim for 30-60 minutes of physical activity most days of the week, and remember that it can be broken up throughout the day. The important thing is to get moving!

Poor Nutrition

Children and adults should limit cholesterol, sodium, and fat, particularly saturated fat, and increase fruits and vegetables in their diets, which can reduce risks for CVD. Three-quarters of Maine adults eat less than the recommended amount of fruits and vegetables.

It’s easy to eat fruits and vegetables! If you aim to have at least one fruit or vegetable at each meal you can easily eat five servings in a day. Fresh, frozen, and canned fruits and vegetables all have health benefits. Watch for saturated fats in your diet. Saturated fat is found in many processed foods. Check the food label to limit the total amount of fat you eat to 65 grams or less per day, of which no more than 20 grams is saturated fat.

Overweight/Obesity

The combination of physical inactivity and poor nutrition has led to an alarming increase in obesity in Maine. Overweight and obese individuals are at higher risk for developing CVD and its risk factors, such as high blood pressure and high cholesterol. In Maine, obesity and overweight rates have both risen 20% over the past 10 years. Thirteen percent of Maine high school students are overweight, and 15% are at risk for becoming overweight. Today, over half (56.3%) of Maine adults are overweight or obese.

A combination of regular exercise and a healthy diet that is low in fat and high in fruits, vegetables, and whole grains is the best way to keep from getting overweight or obese. Be wary of fad diets that restrict certain nutrients and portion sizes that are too large.

Diabetes

If you have a family history of diabetes, your risk of heart attack and stroke is dramatically increased. When you have diabetes, controlling cholesterol and blood pressure are just as important as keeping your blood glucose in check. CVD is the leading cause of death among people with diabetes.

If you have diabetes, you can take steps to lower your risk of heart attack or stroke by reducing your A1C to less than 7 percent, lowering your blood pressure to less than 130/80, aiming for the following blood lipid numbers:

LDL cholesterol less than 100 mg/dl
HDL above 40 mg/dl
Triglycerides below 150 mg/dl

Ask your health care provider about taking aspirin. Finally, if you smoke, get help to quit.

Family History

If your father died before age 55 and/or your mother died before age 65 from a heart attack or a stroke, you are at a higher risk of developing CVD.

Inform your doctor of your family history of CVD and take action to manage the risk factors that are within your control!

Maine Cardiovascular Health

Risk Factors for Cardiovascular Disease