February is National Heart Month. Heart disease kills an estimated 630,000 Americans each year. It’s the leading cause of death for both men and women.
In the United States, the most common type of heart disease is coronary artery disease (CAD), which can lead to a heart attack. You can greatly reduce your risk for CAD through lifestyle changes and, in some cases, medication. I want you to think about your heart and keeping it healthy! No one cares more about your heart than The American Heart Association. Their new national goal is to improve the cardiovascular health of all Americans by 20 percent while reducing deaths from cardiovascular diseases and stroke by 20 percent by the year 2020. The American Heart Association has defined what it means to have ideal cardiovascular health, identifying seven health and behavior factors that impact health and quality of life. These are known as “Life’s Simple 7”. I’ve highlighted them for you below. For more information on how you can get and stay “Heart Healthy” please visit the American Heart Association at www.heart.org.
- Don’t smoke; 2. Maintain a healthy weight; 3. Engage in regular physical activity; 4. Eat a healthy diet; 5. Manage blood pressure; 6. Take charge of cholesterol; and 7. Keep blood sugar, or glucose, at healthy levels.
Smokers have a higher risk of developing many chronic disorders, including atherosclerosis (the buildup of fatty substances in the arteries) which can lead to coronary heart disease, heart attack and stroke. Smoking by itself increases the risk of coronary heart disease. It also decreases your tolerance for physical activity and increases the tendency for blood to clot.
If you have too much fat on your body, especially if it is around your waist, you are at higher risk for high blood pressure, high blood cholesterol and diabetes. All risk factors which can lead to heart disease. If you are overweight or obese, you can reduce your risk for heart disease by losing weight and keeping it off.
By exercising for as little as 30 minutes each day you can reduce your risk of heart disease. Without regular physical activity, the body slowly loses its strength and ability to function well. Physical activity equals living a longer, healthier life. The American Heart Association suggests at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise, or a combination of both.
Eat a healthy diet. What does that mean? Try trading in your morning bagel for oatmeal. Instead of the chips that come with your sandwich, swap them for a piece of fruit. Try reducing your consumption of red meat and prepare chicken or fish instead. Simple changes lead to a huge improvement in your overall health. One does not have to take on an extreme diet to be healthy.
Hypertension is the single most significant risk factor for heart disease. Uncontrolled high blood pressure can injure or kill you. It’s sometimes called “the silent killer” because it has no symptoms. One in three adults has high blood pressure, yet, about 21% don’t even know they have it.
Cholesterol comes from two sources: your body and food. Your liver and other cells in your body make about 75% of blood cholesterol. The other 25% comes from the foods you eat. When too much “bad-LDL” cholesterol circulates in the blood, it can clog arteries increasing your risk of heart attack and stroke. It is important for everyone to know their cholesterol level. A level of 200 mg/dl or higher puts you in a high-risk category and is cause to take action.
Controlling glucose levels, what does this mean? Most of the food we eat is turned into sugar for our bodies to use as energy. However, our bodies do not like it when our sugar levels rise quickly or too much. So insulin is secreted to help bring sugar levels down. What makes our sugar levels rise too quickly and too much? Refined carbohydrates (that morning bagel!), sugary treats and nutritionally void foods (think packaged food). Try incorporating whole grains into your diets. For instance, you can swap white rice with brown rice, or whole wheat pasta for standard pasta or whole grain breads for traditional sandwich rolls. Little changes go a long way.
The viewpoints in this article are that of the American Heart Association. Please visit their website for a wealth of information on keeping your heart healthy!!
by Jennifer Minihan, Local Mom and Body Builder, Dip.C.N. HC AADP
