HEART Coalition Resources

What Is Cardiovascular Disease?

Cardiovascular disease (CVD) begins when the lining of a blood vessel becomes damaged or irritated. Cholesterol in the blood then starts to build up on the damaged blood vessel wall. This causes thickening and hardening of the blood vessel. It can happen in many places of the body. When it happens in the arteries surrounding the heart, a heart attack can occur. When it happens in the arteries going to the brain, a stroke can occur. When it happens to the arteries going to the legs, circulation is decreased to the legs.

Who Is At Risk?

Risk factors are conditions that increase our risk of developing heart disease and stroke. People with these conditions are more likely to develop CVD:

  • Smoking
  • High Blood Pressure
  • High Blood Cholesterol
  • Diabetes
  • Overweight
  • High Levels of Stress
  • Physical Inactivity
  • Family History of Heart Attack or Stroke

What Can I Do To Reduce My Risk Of CVD?

  1. If you are a smoker, QUIT. Also, reduce your exposure to secondhand smoke. Smoking is the number one risk factor for developing cardiovascular disease. Smokers have more than twice the risk of heart attack as nonsmokers.
  2. Keep blood pressure in the ideal range. High blood pressure is the number two risk factor for CVD. Resting blood pressure should not be higher than 130/80, regardless of your age. Have your blood pressure checked regularly.
  3. Keep total cholesterol under 200. Elevated cholesterol is the third leading cause CVD. Cholesterol is a fat or lipid that is produced by your body and is found in some foods. Target goals for the general population are a total cholesterol of under 200mg/dl., LDL cholesterol of under 130mg/dl and HDL cholesterol of 35mg/dl or higher. A diet low in fat, low in cholesterol and high in fiber is recommended.
    Risk FactorTarget Goals
    0 to 1 Risk FactorTotal Cholesterol under 200 mg/dl
    LDL Cholesterol under 160 mg/dl
    HDL Cholesterol 40 mg/dl or higher
    2 or More Risk Factors Total Cholesterol under 200 mg/dl
    LDL Cholesterol under 130 mg/dl
    HDL Cholesterol 40 mg/dl or higher
    If you have heart disease, diabetes, history of cardio artery disease, peripheral vascular disease, or abdominal aortic aneurysmTotal Cholesterol under 200 mg/dl
    LDL Cholesterol under 100 mg/dl
    HDL Cholesterol 40 mg/dl or higher
    A diet low in fat, especially saturated fat, low in cholesterol and high in fiber is recommended.
  4. Exercise regularly. Regular exercise can improve your cholesterol panel and promotes weight loss. Try to exercise daily for up to 60 minutes. Make sure your pace of activity is slow enough to breath and talk easily.
  5. If you have diabetes, keep your blood sugars and A1C blood test in the desired range. People with diabetes are 2 to 4 times more likely to develop heart disease than people who do not have diabetes.
    Time of DayBlood Glucose Levels
    Before Meals110
    2 Hours After Meals140
    According to the American Association of Endocrinologist Guidelines A1c blood test levels should be 6.5 or less. Talk to your physician about being screened for diabetes.
  6. Lower your stress level. Identify the stressors in your life, and seek help as needed to control them as best you can. Physical activity can also reduce stress.
  7. Know your family history. If cardiovascular disease runs in your family it is in your best interest to reduce all other risk factors as much as possible... for example, exercise and don't smoke.
  8. Maintain ideal body weight. Being overweight increases your risk of CVD. Lower your body weight slowly and sensibly by reducing your daily caloric intake and exercise regularly.

Dietary Guidelines for Americans

These guidelines are intended for healthy children from ages 2 and older, and adults of any age. By following these guidelines a positive impact on risk factors listed above will occur.

Aim for Fitness

  • Aim for a healthy weight
  • Be physically active each day

Following these two guidelines will help keep you and your family healthy and fit. Healthy eating and regular physical activity enable people of all ages to work productively, enjoy life, and feel their best. They also help children grow, develop, and do well in school.

Build a Healthy Base

  • Let the Pyramid guide your food choices
  • Choose a variety of grains daily, especially whole grains
  • Choose a variety of fruits and vegetables daily
  • Keep food safe to eat

Following these four guidelines builds a base for healthy eating. Let the Food Guide Pyramid guide you so that you get the nutrients your body needs each day. Make grains, fruits, and vegetables the foundation of your meals. This forms a base for good nutrition and good health and may reduce your risk of certain chronic diseases. Be flexible and adventurous try new choices from these three groups in place of some less nutritious or higher calorie foods you usually eat. Whatever you eat, always take steps to keep your food safe to eat.

Choose Sensibly

  • Choose a diet that is low in saturated fat and cholesterol and moderate in total fat
  • Choose beverages and food to moderate your intake of sugars
  • Choose and prepare foods with less salt
  • If you drink alcoholic beverages, do so in moderation

These four guidelines help you make sensible choices that promote health and reduce the risk of certain chronic diseases. You can enjoy all foods as part of a healthy diet as long as you do not overdo it on fat (especially saturated fat), sugars, salt, and alcohol. Read labels to identify foods that are higher in saturated fats, sugars, and salt (sodium).

Together, these 10 guidelines will help you build healthful eating patterns and take action for good health.