Take Care of Your Heart

I have always found it fitting that during the month of February, we celebrate: American Heart Month, Women's National Heart Health Day, National Cardiac Rehabilitation Week, National Have a Heart Day with the most favorite heart event, Valentines Day. All of these events have one common objective in mind, to educate individuals on how to maintain a healthy heart.

Heart disease is still the leading cause of death in the U.S. The CDC reports that 960,000 Americans died last year or 40% of all deaths were attributed to cardiovascular disease. Also known as coronary artery disease, cardiovascular disease occurs when fatty deposits build up inside the artery wall. This build up slows and sometimes obstructs the passage of blood, depriving the heart of blood and oxygen, which can result in a heart attack. Being diagnosed with heart disease, or surviving a heart attack, should not be an automatic death sentence but rather a wake-up call to improve your overall health and/or lifestyle.

There are many strategies that an individual can undertake to slow or even reverse the progress of heart disease or heart damage. I would encourage you to use all of these strategies and take control of all of the risk factors that contribute to the disease. By embracing all of these risk factors, you will improve your heart health, improve your overall health and well-being and perhaps reduce your risks of developing other diseases. Several factors influence an individuals risk for developing cardiovascular disease, these are: high blood pressure, smoking, diabetes, heredity, high cholesterol, sedentary lifestyle, poor nutrition, over-weight and stress.

High Blood Pressure: will damage the walls of the blood vessels making them more prone to the build up of fatty deposits and eventually will lead to the narrowing of the artery. Nearly 1 in 4 Americans suffer from high blood pressure. Proven ways to lower blood pressure include: losing weight, exercising, stress reduction and medication.

Smoking: Nicotine irritates the walls of the arteries, allowing fatty deposits to build up and block the vessel. During smoking, the arteries constrict which increases the risk of blood clots and raises blood pressure. This is easy?stop smoking.

Diabetes: high amounts of sugar in the blood will irritate the blood vessel and will allow fatty material to deposit onto the blood vessel, more readily. Controlling diabetes and the risks of diabetes through diet, exercise and medication can ultimately help control the risk of heart disease.

Hereditary Traits: it does appear that many conditions that contribute to heart disease such as: diabetes, high blood pressure and high cholesterol are inherited. If heart disease exists in your family (parents diagnosed prior to the age of 50) then you should be extra cautious and diligent towards living a healthy lifestyle.

Cholesterol Levels: Cholesterol is a waxy substance that is produced by the body for essential nerve function. It is also the fatty material that gets deposited onto the artery wall. The body also obtains cholesterol by consuming foods such as: meats, high in saturated fats and dairy products. Reducing the amount of meat, eggs, and whole milk products can lower cholesterol levels in the blood. Total cholesterol should be less than 200mg/dL and not greater than 240mg/dL. The type of cholesterol is also important. Two types exist: "good cholesterol" or HDL (high-density lipoproteins), which should be 60mg/dL or more, and "bad cholesterol" or LDL (low-density lipoproteins), which should measure less than 130mg/dL. Reducing the amount of fat or changing the type of fat consumed will help reduce cholesterol levels and can also help in weight loss.

Exercise: My favorite subject! The CDC reported last year that the lack of physical activity, combined with a poor diet and tobacco use is the leading cause of preventable death in American adults. Exercise will also help raise the HDL or good cholesterol  and lower the LDL or bad cholesterol , will lower blood pressure, control weight, improve mood, reduce stress, and strengthen the heart and cardiovascular system.

One caution, if you have been diagnosed with heart disease, or just beginning an exercise program, consult your physician prior to starting an exercise program. The best types of activities to strengthen the heart and cardiovascular system are those activities that will increase the heart rate and can be sustained for 20 or more minutes, such as: walking, jogging, swimming, skating, biking or any recreational activity. The American College of Sports Medicine recommends that individuals obtain a moderate amount ( 30 minutes of brisk walking, 15 minutes of running, or 45 minutes playing recreational games) of physical activity most days of the week, if not all, to obtain the health benefit. To improve fitness levels or for weight loss and maintenance, a greater amount of physical activity is needed.

Nutrition: research has shown that proper vitamin intake, especially the vitamins C and E, can help fight off the build up of plaque. The following diet habits will help increase your consumption of these vitamins and help reduce fat in the diet: consume more fruits and vegetables, choose low-fat milk, cheese and yogurt, cut back on sugary and salty snacks, reduce meat portions to 3oz and no more than 6oz. per day, cook lean( steam, boil and bake), substitute sweets and limit alcohol to a few drinks, if any, per day.

Weight Loss: being overweight by 20% raises your chances of developing high blood pressure, diabetes and high cholesterol, all factors that lead to damaging the arteries. Weight loss should be done slowly through a program that addresses nutrition and exercise. Weight management classes or programs should be realistic and based on sound nutritional information. Weight loss that occurs through the balance of both will tend to stay off and will promote healthy eating and exercise habits.

Stress: stress can raise blood pressure and make the heart race faster. Type A personalities tend to have narrowed arteries more often than those with a more relaxed approach to life. There are a lot of techniques that an individual can learn to reduce the amount of stress in their life: meditation, Yoga or Tai Chi classes, quiet music, deep breathing or taking a break when your feeling stressed and delegating chores and duties.

Heart disease and the associated consequences, heart attack and stroke, can be prevented if an individual pays attention to their risk factors and by making small behavioral changes or adaptations in your lifestyle, you can ultimately take care of your heart and live a longer, healthier, happier life.