Lack of exercise:

Leading a sedentary lifestyle is a major risk factor for several diseases, including obesity, heart disease, stroke and diabetes. Vigorous exercise that makes you huff and puff and break out into a sweat is one of the best ways to raise your levels of HDL “good” cholesterol and lower LDL “bad” cholesterol. Studies have shown that exercising for approximately 30 minutes, between three and five times a week elevates HDL cholesterol levels.

Regular physical activity helps to keep you lean, and improves blood sugar control, thereby reducing your risk of developing Syndrome X and diabetes. Aerobic exercise also strengthens your heart and makes it more efficient. If we exercise regularly, our coronary arteries expand more and are wider than the arteries in people who do no exercise. This means our heart gets a better blood supply and we are less likely to suffer with a heart attack.

Smoking:

Smoking is a well known major risk factor for heart disease, and several other diseases. It is capable of raising LDL cholesterol as well as blood pressure levels. Nicotine stimulates the release of the stress hormone adrenaline, which in turn stimulates lipolysis (fat breakdown) and increases blood levels of free fatty acids. These then stimulate the liver to release VLDL and triglyceride into the bloodstream. Smoking may lower levels of the protective HDL cholesterol, and chemicals in cigarettes cause damage to the artery walls, making it more likely for fat deposits to accumulate there.

Smokers have a 70 percent greater chance of dying from coronary heart disease than non-smokers. Smoking doubles the risk of having a stroke, and women who take oral contraceptives and smoke have a ten times greater risk of having a heart attack. However, there is hope because according to the World Health Organization, the risk of having a heart attack, stroke or peripheral artery disease drops significantly after the first two years of quitting.

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