Reduce Your Heart Attack Risks

I have lost family members and friends due to heart attacks.

I don't know if the deaths could have been avoided, but I do know some ways to reduce your risk of having a heart attack (genetic heart conditions don't apply here).

Prevention of medical problems is always best. Personal trainers are in the business of helping you obtain and maintain a healthy body.

Regular resistance training and cardio exercise combined with healthy, managed nutrition has been scientifically proven to decrease body fat, body weight, fatigue, stress, hypertension, bad (LDL) cholesterol and many other chronic diseases such as diabetes.

Here are the benefits of just 30 minutes of daily moderate exercise activity.

--lost weight
--reduced body fat
--lowered LDL (bad cholesterol)
--lowered blood pressure
--improved heart function
--reduced risk of chronic diseases such as diabetes, cancer and heart disease (heart disease risks are reduced even more when doing anaerobic exercise also)
--improved appearance and boosted self-esteem
--increased energy
--reduced healthcare costs

And, the more intense your workout, the more benefit your body will receive.

You shouldn't just jump into an exercise program if you have been inactive for a while. When's the last time you had a complete medical checkup? Here are some of the medical numbers you should be aware of:

Blood Pressure (source: MedlinePlus):

Your blood pressure is highest when your heart beats (pumping the blood). This is called systolic pressure (top number). When your heart is at rest or between beats, your blood pressure falls. This is the diastolic pressure (bottom number).

--120/80 or lower is normal blood pressure
--140/90 or higher is high blood pressure (hypertension)

An example of prehypertension would be a reading of 130/85.

High blood pressure usually has no symptoms, but it can cause serious problems such as stroke, heart failure, heart attack and kidney failure. You can control high blood pressure through exercise, healthy eating and medication (if needed). I have seen cases where exercise and healthy eating made medication unnecessary after a period of time.

Cholesterol (source: MedlinePlus):

Research has proven that you can lower your cholesterol levels by exercising more and eating more fruits and vegetables.

Total cholesterol level

Less than 200 is best.
200 to 239 is borderline high.
240 or more means you're at increased risk for heart disease.

LDL cholesterol levels

Below 100 is ideal for people who have a higher risk of heart disease.
100 to 129 is near optimal.
130 to 159 is borderline high.
160 or more means you're at a higher risk for heart disease.

HDL cholesterol levels

Less than 40 means you're at higher risk for heart disease.
60 or higher greatly reduces your risk of heart disease.

Triglyceride Levels (source: MedlinePlus):

Normal: Less than 150 mg/dL
Borderline High: 150-199 mg/dL
High: 200-499 mg/dL
Very High: 500 mg/dL or above

High triglyceride levels can be attributed to (among other things) a diet low in protein, high in carbohydrates and uncontrolled diabetes. This is why a nutritious, balanced diet is always best. And, low triglyceride levels can be attributed to (among other things) a low fat diet and malnutrition.

Your fitness program may need to start with a thorough medical checkup! Schedule it today if needed!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut


About Mark


Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.