How To Avoid Ischemic Heart Disease

How To Avoid Ischemic Heart Disease

Avoiding ischemic heart disease (IHD)—also known as coronary artery disease—involves addressing its primary causes: narrowed or blocked coronary arteries due to atherosclerosis (plaque buildup). The good news is that IHD is largely preventable with the right lifestyle choices and medical care.

Here’s a practical, evidence-based guide:

🫀 How to Avoid Ischemic Heart Disease

✅ 1. Control Blood Pressure

• High blood pressure puts strain on arteries, accelerating plaque buildup.
• Ideal target: <120/80 mm Hg.
• Strategies:
  • Limit salt
  • Exercise regularly
  • Take medications if prescribed

✅ 2. Manage Cholesterol Levels

• High LDL (“bad”) cholesterol leads to arterial plaque.
• Keep LDL low and HDL (“good”) high.
• How:
  • Eat more fiber, omega-3s, and healthy fats
  • Avoid trans fats and excess saturated fat
  • Take statins or other meds if needed

✅ 3. Stop Smoking

• Smoking damages arteries and promotes atherosclerosis.
• It’s one of the strongest modifiable risk factors.
• Help available:
  • Nicotine replacement
  • Prescription meds (e.g., varenicline)
  • Support groups or apps

✅ 4. Eat a Heart-Healthy Diet

Focus on:

• 🌿 Fruits & vegetables (5+ servings/day)
• 🥑 Healthy fats (nuts, seeds, olive oil)
• 🐟 Lean protein, especially fatty fish (omega-3s)
• 🍞 Whole grains over refined carbs

Avoid:

• Sugary drinks/snacks
• Processed/fast food
• Excess sodium

Best diet: Mediterranean or DASH diet

✅ 5. Exercise Regularly

• Strengthens the heart and improves circulation.
• Reduces blood pressure, cholesterol, blood sugar, and body weight.
• Goal: 150+ minutes of moderate aerobic activity per week
  • Examples: brisk walking, biking, swimming

✅ 6. Maintain a Healthy Weight

• Obesity increases risk of hypertension, diabetes, and cholesterol issues.
• Aim for a BMI between 18.5 and 24.9 or focus on waist circumference:
  • Men: <40 inches
  • Women: <35 inches

✅ 7. Control Blood Sugar (Prevent/Manage Diabetes)

• High blood sugar damages arteries and accelerates plaque buildup.
• Eat low-glycemic foods, stay active, and take medications if necessary.
• Target: A1C < 7% (or as advised by your doctor)

✅ 8. Limit Alcohol

• Excessive drinking raises blood pressure and triglycerides.
• Moderation:
  • Women: ≤1 drink/day
  • Men: ≤2 drinks/day

✅ 9. Reduce Stress

• Chronic stress contributes to high blood pressure and inflammation.
• Tools that help:
  • Meditation or mindfulness
  • Deep breathing or yoga
  • Therapy or support groups

✅ 10. Get Regular Screenings

Know your numbers:

• Blood pressure
• Cholesterol panel (LDL, HDL, triglycerides)
• Blood sugar (fasting glucose, A1C)
• Weight/BMI

Early detection allows for early action.

🧬 Risk Factors You Can’t Control (But Should Be Aware Of)

• Family history of heart disease
• Age (risk increases after 45 for men, 55 for women)
• Ethnicity (higher risk in South Asians, African Americans, etc.)

If you have these, be extra proactive with prevention.

📋 Summary: Prevention Checklist

Risk Factor	What to Do
High Blood Pressure	Monitor and treat
High Cholesterol	Eat healthy, use statins if needed
Smoking	Quit completely
Sedentary Lifestyle	Exercise 5x/week
Poor Diet	Adopt Mediterranean or DASH
Diabetes	Manage glucose levels
Obesity	Aim for sustainable weight loss
Stress	Practice stress management