#7: 10 Ways to Reduce Your Risk of Heart Disease

Feb 12, 2020

 

 

February is National Heart Health Month so I wanted to do a special episode highlighting what you can do to prevent heart disease. Cardiovascular disease is the #1 killer in America. 

I’ve worked with many older adults in traditional geriatric physical therapy who suffered from heart disease. Rarely does it occur in isolation. Usually they also had diabetes or COPD or dementia. That is because all of these conditions have similar underlying risk factors. 

Today I’m going to give you a ton of ideas to lower your risk factors. 

Much of this information is based on updated guidelines from The American Heart Association and American College of Cardiology.

I have a ton of great links that I referenced in this podcast so be sure to check those out below. Also I made a freebie for today to help you track your risk factors for heart disease.

In the freebie for this episode, I give you a spreadsheet that I use in my 12-week online course and coaching program, How to Lose Weight After 50. You can fill in with your numbers and compare to normative values. You can use this to track your progress over the next several months and see if your risk factors improve. It can be hard to get a bunch of bloodwork numbers back from the doctor’s office and not quite know where to focus your attention. That’s why I put this spreadsheet together. 

Download your freebie here.

 

Here’s a recap of what I talk about in this episode. 

>> Point #1: First, I explained what risk factors for heart disease are modifiable or changeable and which ones are not. 

>> Point #2: Next, I encouraged you to know your own numbers and risk factors by downloading the freebie for today’s episode and taking a free and fast assessment online to determine your 10-year heart disease risk assessment. 

>> Point #3: Lastly, I gave you many different suggestions and resources to help optimize your nutrition and other health habits to reduce your risk for heart disease. 

 

Let’s take a look at a few highlights of this episode…

>> [06:27] When I think about risk factors for any disease, I always like to think of them in terms of which ones are modifiable or controllable, and which ones are out of my control. Let’s talk about risk factors for heart disease that are non-modifiable, in other words you can’t get rid of them, or control them, they are just part of you. 

>> [08:49] In the freebie for this episode, I give you a spreadsheet that I use in my 12-week online course and coaching program, How to Lose Weight After 50. You can fill in with your numbers and compare to normative values. You can use this to track your progress over the next several months and see if your risk factors improve. It can be hard to get a bunch of bloodwork numbers back from the doctor’s office and not quite know where to focus your attention. That’s why I put this spreadsheet together. 

>> [09:37] Now let’s get into some actionable tips that you can use to lower your risk for heart disease. One of the best things you can do for your health is to reduce your added sugar and salt consumption.

>> [18:58] My challenge to you is two-fold. By Valentine’s day I want you to go to reshapept.com/7download and get your free health assessment checklist that I made so you can fill it in with your own numbers and compare then to the normal ranges to see where you should prioritize your health efforts. 

Click here to listen!

 

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Links Mentioned in This Episode

>> Episode Freebie | Health Assessment Tracker Form

>> 10-Year Heart Disease Risk Estimator

>> American Heart Association and American College of Cardiology Summary Recommendations for the Primary Prevention of Cardiovascular Disease

>> Good, Neutral, and Bad Fats

>> How to Get Over Your Sugar Addiction - 5 Part Video Series

>> Episode #3: Tip to Break a Bad Habit: Change THIS Instead of Using Self-Control

>> Stress and Weight Gain Workshop Recap

>> Physical Activity Guidelines for Americans 

>> Blog Post: Facts About Fiber (with Tables of High Fiber Foods)

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