Intro
Learn how to reduce your ASCVD risk score with these 5 evidence-based strategies. Discover the importance of managing blood pressure, cholesterol levels, and lifestyle habits to prevent atherosclerotic cardiovascular disease. Get expert tips on diet, exercise, and stress reduction to lower your risk and improve overall heart health.
Heart disease is a leading cause of death worldwide, accounting for over 17.9 million deaths per year. One of the most effective ways to predict the risk of heart disease is by calculating the Atherosclerotic Cardiovascular Disease (ASCVD) risk score. This score takes into account various factors, including age, sex, cholesterol levels, blood pressure, and smoking status, to estimate an individual's 10-year risk of developing heart disease. A high ASCVD risk score can be a wake-up call to make lifestyle changes and adopt healthier habits. In this article, we will discuss five ways to lower your ASCVD risk score and reduce your risk of heart disease.
Understanding Your ASCVD Risk Score
Before we dive into the ways to lower your ASCVD risk score, it's essential to understand what the score means. The ASCVD risk score is a percentage that represents your risk of developing heart disease over the next 10 years. A score of 7.5% or higher indicates a high risk, while a score below 7.5% indicates a lower risk. The score is calculated based on the following factors:
- Age
- Sex
- Total cholesterol level
- High-density lipoprotein (HDL) cholesterol level
- Systolic blood pressure
- Smoking status
- Diabetes status
1. Maintain a Healthy Blood Pressure
High blood pressure is a significant contributor to a high ASCVD risk score. Maintaining a healthy blood pressure through lifestyle changes and, if necessary, medication can help lower your risk score. Here are some ways to manage blood pressure:
- Exercise regularly: Engage in at least 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous-intensity aerobic exercise, or a combination of both, per week.
- Reduce sodium intake: Consume no more than 2,300 milligrams of sodium per day.
- Increase potassium intake: Include potassium-rich foods like bananas, leafy greens, and sweet potatoes in your diet.
- Monitor blood pressure regularly: Check your blood pressure at least once a month, and more often if you have hypertension.
2. Lower Your Cholesterol Levels
High levels of low-density lipoprotein (LDL) cholesterol, also known as "bad" cholesterol, can increase your ASCVD risk score. Here are some ways to lower your cholesterol levels:
- Eat a heart-healthy diet: Focus on consuming plant-based foods, whole grains, and lean protein sources.
- Increase soluble fiber intake: Include foods high in soluble fiber, such as oats, barley, and fruits, in your diet.
- Exercise regularly: Engage in at least 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous-intensity aerobic exercise, or a combination of both, per week.
- Consider medication: If lifestyle changes are not enough to lower your cholesterol levels, your doctor may prescribe medication.
3. Quit Smoking
Smoking is a significant contributor to a high ASCVD risk score. Quitting smoking can help lower your risk score and reduce your risk of heart disease. Here are some resources to help you quit smoking:
- National quitlines: Call 1-800-QUIT-NOW (1-800-784-8669) for free and confidential support.
- Nicotine replacement therapy: Use nicotine gum, lozenges, or patches to manage withdrawal symptoms.
- Prescription medications: Your doctor may prescribe medications like bupropion or varenicline to help you quit smoking.
4. Manage Diabetes
If you have diabetes, managing your condition can help lower your ASCVD risk score. Here are some ways to manage diabetes:
- Monitor blood sugar levels regularly: Check your blood sugar levels at least three times a day.
- Take medications as prescribed: Adhere to your medication regimen to manage blood sugar levels.
- Engage in physical activity: Engage in at least 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous-intensity aerobic exercise, or a combination of both, per week.
- Eat a balanced diet: Focus on consuming whole, unprocessed foods, and avoiding sugary drinks and refined carbohydrates.
5. Maintain a Healthy Weight
Maintaining a healthy weight can help lower your ASCVD risk score. Here are some ways to achieve and maintain a healthy weight:
- Eat a balanced diet: Focus on consuming whole, unprocessed foods, and avoiding sugary drinks and refined carbohydrates.
- Engage in physical activity: Engage in at least 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous-intensity aerobic exercise, or a combination of both, per week.
- Get enough sleep: Aim for 7-8 hours of sleep per night to help regulate hunger hormones.
- Monitor weight regularly: Check your weight at least once a week, and more often if you're trying to lose weight.
By implementing these lifestyle changes, you can lower your ASCVD risk score and reduce your risk of heart disease. Remember to consult with your doctor before making any significant changes to your lifestyle or medication regimen.
Take Action Today
Don't wait until it's too late to take action. By making lifestyle changes and adopting healthier habits, you can lower your ASCVD risk score and reduce your risk of heart disease. Share this article with your loved ones and encourage them to take control of their heart health.
FAQs
What is the ASCVD risk score?
+The ASCVD risk score is a percentage that represents your risk of developing heart disease over the next 10 years.
How is the ASCVD risk score calculated?
+The ASCVD risk score is calculated based on factors such as age, sex, total cholesterol level, HDL cholesterol level, systolic blood pressure, smoking status, and diabetes status.
What is a healthy ASCVD risk score?
+A score of 7.5% or lower is considered a healthy ASCVD risk score.