factors associated with heart disease that can be controlled. See if you can identify any risk factors that you or your family may be prone toward from the following: 1. A family history of coronary heart disease, stroke or poor circulation of the limbs that begins at an early age.

2. Elevated blood pressure.

3. Low good cholesterol versus high bad cholesterol.

4. Severe overweight.

5. Diabetes mellitus.

6. High alcohol intake.

7. Cigarette smoking.

8. Physical inactivity.

Either with a change in lifestyle habits and/or medication you can control the risks associated with heart disease.

Start assessing yourself and your family by looking at your family's medical history -- your grandparents, aunts, uncles and siblings.

If you identify a risk factor, talk to your doctor who can refer you to a nutritionist to help you learn how you can eat to control your risks, such as overweight, how to eat to increase your good cholesterol while lowering your bad cholesterol, how to eat to control your weight to prevent diabetes or to eat to control your blood sugars.

And also learn how to eat to control your blood pressure with or without medication.

Cigarette smoking is a lifestyle choice which affects the blood pressure, the circulation to the limbs. Treat yourself kindly by joining a "Breathe Free'' or "Stop Smoking'' programme designed to help smokers quit.

High alcohol intake is another lifestyle choice which can be overcome by first the choice to stop drinking and then support from families and the Montrose Substance Abuse Centre.

Physical inactivity, the last lifestyle choice, can be incorporated into even the busiest of schedules. First, get the approval from your doctor on the kind best for you and start.

After checking your family history and your lifestyle choices, make a NEW START by: N -- Nutrition that is best for your heart. Look out for the article about how eating according to the principles of the food pyramid help you accomplish this next week.

E -- Exercise which helps normalise blood pressure; allows more blood to reach all parts of the body, keeping the limbs warm; releases both physical and emotional tension, helping you to feel better about life; makes you more energetic; aids in the brains production of a chemical that gives you a sense of well-being and increases your tolerance for pain.

W -- Water is obtained by drinking fluids and from the food we eat. The functions of water in the body include blood circulation, waste removal, nutrient transport and digestion. Sufficient water is needed to supply brain cells to keep you mentally alert and help prevent depression and irritability.

S -- Sunlight is important for making Vitamin D an essential nutrient in the skin. Sunlight also helps a person to adjust to night work and relieves depression related to dark days when winter occurs.

T -- Temperance is the same as moderation. Keeping the good things in life at a moderate level is best.

A -- Air is essential. In order to have good blood, we must breathe well. Full deep inspiration of pure air fills the lungs with oxygen, purifies the blood, imparting to it bright colour and sending life-giving current to every part of the body.

R -- Rest is important. There are three types of rest: (1) rest from emotional or mental stress; (2) rest from physical exertion and; (3) rest from an illness or injury. To assist you to sleep well at night, make your evening meal light and at least 4 hours before retiring.

T -- Time is important. Allow yourself time to make changes slowly. Allow yourself time for changes to occur like lowering your blood pressure, weight, bad cholesterol, and adjustments to the elimination of cigarette smoking and alcohol intake as well as adjustments to exercise. Everything takes time, so be kind to yourself and be patient.

Make a NEW START today by contacting your doctor and government nutritionist at 236-0224 ext. 259 to see how you can prevent or decrease your risks for heart disease. (Department of Health and Social Services).