The first step in taking control of your modifiable risk factors (things you can change) is to find out what they are. To help you do this, you can use a Risk Factor Profile. On the profile you will find the modifiable risk factors for heart disease, the desirable levels of each risk factor, and a space for you to write your own levels.
Print off your Risk Factor Profile (PDF, opens in new window) »
| Modifiable Risk Factor | Risk Factor Profile Desirable Level |
|---|
Physical Activity | Daily active living.
Aerobic exercise: - moderate to vigorous intensity
- 30-60 minutes
- 5 times per week
Resistance training: - moderate intensity
- 10-15 reps
- 2-3 times per week
|
Nutrition | Fat: - less than 30% of daily calories (less than 7% Cal from saturated fat; less than 1% Cal from trans fat)
Sodium: - less than 2000 mg each day
Fibre: - at least 50 grams per day
|
Stress | Coping well with: - depression
- psychosocial stress
- chronic stress
- lost sense of control
- sleep apnea
- disturbed sleep
|
Smoking | Avoid smoking and exposure to second hand smoke. |
Blood Pressure | If you do not have diabetes: If you are living with diabetes: |
|
Cholesterol | LDL: - less than 2.0 mmol/L or 50% or more reduction
Cholesterol / HDL Ratio: HDL: Triglycerides: |
Diabetes | If you do not have diabetes: - Fasting Blood Glucose: 4 to 5.6 mmol/L
If you are living with diabetes: - Fasting Blood Glucose: 4 to 7 mmol/L
- A1c: Less than 7% for most
|
Waist Size | General Guideline: - men: less than 102 cm (40")
- women: less than 88 cm (35")
European, Sub-Saharan African, Eastern Mediterranean and Middle Eastern: - men: less than 94 cm (38")
- women: less than 80 cm (32")
South Asian, Chinese, Japanese, South & Central American: - men: less than 90 cm (36”)
- women: less than 80 cm (32”)
|
