A heart attack occurs when blood flow to the heart drops below a critical level. Factors such as lifestyle, family history, and age contribute to narrowing and blockage of the arteries. Knowing your health status and where you stand on these factors can help you estimate your risk.

Waist-to-Hip Ratio

Many researchers now believe waist measurements better predict heart attack risk than BMI. A waist-to-hip ratio measurement estimates your body fat pattern. People who have an apple shape carry more weight around the middle. Apples are considered at greater risk because of visceral fat (dangerous fat stored around the organs that is linked to disease). Pear-shaped individuals carry less weight around the middle and more weight around the hips and thighs, which is not considered as dangerous as belly fat. The waist-to-hip ratio is determined by dividing your waist circumference by your hip circumference. Men should aim for a value below 1.0, and women should aim for below 0.8. (Calculate your waist-to-hip ratio.)

Waist Circumference

Another measurement used to estimate visceral fat is waist circumference. There is some debate whether the waist-to-hip ratio or waist circumference better predicts a heart attack. Some studies state waist circumference as the preferred method. Others indicate that when only a waist measurement is used, the risk is underestimated. Consider using both methods to better determine your risk. Men should aim for a waist circumference under 40 inches (102 centimeters), and women under 35 inches (88 centimeters).

Blood Cholesterol

Elevated blood cholesterol increases your risk for cardiovascular disease. The American Heart Association recommends that adults have their cholesterol tested every 4-6 years. If your total cholesterol is 200-239 mg/dL, it is considered borderline high, putting you at greater risk for heart disease. Total cholesterol at 240 mg/dL or higher is considered high risk. The following activities can help lower your cholesterol:

• Lose weight
• Increase aerobic exercise
• Stop smoking
• Reduce saturated fat and dietary cholesterol intake
• Increase soluble fiber intake
• Medication

Blood Pressure

High blood pressure (hypertension) puts stress on the blood vessels, causing damage that leads to an increased risk of heart attack and stroke.

The following activities can help lower your blood pressure:

• Lose weight
• Increase aerobic exercise
• Stop smoking
• Reduce sodium and alcohol intake
• Increase potassium and vitamin D intake
• Medication

Blood Sugar

A fasting blood glucose of 100 mg/dL or above indicates insulin resistance. When insulin doesn't work effectively to help cells absorb blood glucose, you're at risk for elevated blood sugar, which can lead to diabetes. Since high blood sugar damages arteries, diabetes is another risk factor for heart disease.

Body Mass Index

Body Mass Index (BMI) is determined by dividing your weight in kilograms by your height in meters squared. The resulting number categorizes your weight status as normal (18.5 to 24.9), overweight (25 to 29.9), or obese (30 and greater). Clinicians have used BMI for many years to predict health risks, but they now recognize its limitations. While it is not the best method for predicting heart disease, it remains a simple tool to help you keep your weight in check. Aiming for a healthy weight can help you reduce the health risks that come with being overweight, including heart disease and heart attack.

Smoking and Secondhand Smoke

Smoking and inhaling secondhand smoke damage the arteries and cause deposits of cholesterol to collect on arterial walls. Over time, this reduces blood flow and increases the risk of a heart attack. Limit your exposure to secondhand smoke, and if you smoke, stop. Talk to your doctor about successful programs that can help you quit smoking and improve your health.

Sources

• CDC - Heart Disease Risk Factors
• CDC - Risk Factors for Stroke
• Mayo Clinic - Heart Attack Risk Factors

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.