February is American Heart Month: someone must have a sense of humor, since Valentine’s Day is also this month (that hint was for free, guys). This article addresses the scope of heart disease, the risk factors and how to lower your risk.

Heart disease is the leading cause of death in the U.S., accounting for more than one in three deaths. Coronary heart disease (CHD) is the narrowing of the tubes (arteries) supplying blood to your heart and it accounts for most heart disease. Arteries are typically narrowed by a substance called “plaque,” which builds up in the arteries for a variety of reasons I’ll discuss. When you heart does not get enough blood, you may get pain in your chest; in many cases, there is no warning. Two-thirds of those who die suddenly from CHD have no prior symptoms. That’s why prevention is essential. If you and your physician address your risk factors and conditions, you can significantly decrease your CHD risk. To determine your risk, go to www.nhlbi.gov for a risk calculator.

The major risks for CHD in are tobacco use, high blood pressure, cholesterol (high LDL or low HDL cholesterol), diabetes, family history of heart disease (father before 55 or mother before 65) and a sedentary (inactive) lifestyle.

While you can’t do much about your family history, most of the risk factors are under your control. There are many methods available to help you quit smoking, and all work best when they are used in combination with a smoking cessation program, such as those offered by local hospitals. Pennsylvania has a free quitline at 1-877-724-1090, with advice and coaching to help you get free and stay free of tobacco. Lancaster General also offers Freedom from Smoking classes. Call 1-800-341-2121 for more information.

Changing your sedentary lifestyle does not have to be expensive: many commercial gyms or community recreation centers offer services for as little as a dollar a day. Walking is free! Start out by walking just five minutes away from your house, then five minutes back. Do that three times a week, adding five minutes to the “away” trip each week. In a month, you’ll be walking two miles several times a week. Consult your doctor, of course, if you have questions about your ability to begin exercising.

In general, a diet low in saturated fat and high in fruits, vegetables and whole grains will help to keep your cholesterol in check. The guidelines for treatment of elevated cholesterol are based upon your individual risk factors and should be reviewed with your doctor.

High blood pressure, or hypertension, can be controlled with a combination of lifestyle modification and medication, if needed. These medications must be taken regularly, because missed doses may allow your blood pressure to “rebound,” or become dangerously high once again. If you are having a side effect, discuss this with your doctor rather just stopping the medication.

I encourage you to discuss your risk for CHD with your physician. Change your lifestyle to reduce your risk, so that you can be around for your children and grandchildren. Together, we can work to decrease to toll of heart disease.