Have a Healthy Heart- February 2008
Strategies to keep your heart healthy
February is "American Heart Month". So what better time to discuss strategies to keep your heart healthy. Heart disease is the leading cause of death affecting both men and women in the United States today. Although risk factors such as family history, age and race cannot be changed, there are some key heart disease prevention steps that you can take. It is never too early, and you are never too young or old to look at lifestyle changes which can aid in living a longer, healthier life. Here are five heart disease prevention tips to get you started.
1.) Don't smoke or use tobacco products
When it comes to heart disease prevention, no amount of smoking is safe. Smokeless tobacco and low-tar and low-nicotine cigarettes also are risky, as is exposure to secondhand smoke. Tobacco smoke contains more then 4,800 chemicals which can damage your heart and blood vessels. These chemicals lead to the narrowing of arteries (atherosclerosis). And Atherosclerosis can ultimately lead to a heart attack.
The nicotine in cigarette smoke make the heart work harder by constricting blood vessels and increasing your heart rate and blood pressure. Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases blood pressure by forcing your heart to work harder to supply enough oxygen.
The bottom line is "If you smoke, quit". That is the most powerful, preventable risk factor for heart disease. The good news, though, is that when you quit smoking, your risk of heart disease drops dramatically within just one year. And no matter how long or how much you smoked in the past, you will start reaping rewards as soon as you quit.
2.) Get active
Physical activity is good for your mind and body. Regularly participating in moderately vigorous physical activity can reduce your risk of fatal heart disease by nearly a quarter. When you combine physical activity with other healthy lifestyle measure, such as maintaining a healthy weight, the payoff is even greater.
Regular physical activity increases blood flow to your heart and strengthens it's contractions so that your heart pumps more blood with less effort. Physical activity also helps you control your weight and can reduce your chances of developing other conditions that my put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. It also reduces stress, which may also be a factor in heart disease.
Federal guidelines recommend that you get at least 30 to 60 minutes of moderately intense physical activity most days of the week. However, even shorter amounts offer heart benefits, so if you can't meet the guidelines, some exercise is better for the health of your heart, then no exercise. Every day activities such as gardening, housekeeping, taking the stairs and walking the dog all count toward your total. You don't have to exercise strenuously to achieve benefits. However, you can see bigger benefits by increasing the intensity, duration and frequency of your workouts.
SUNY Fredonia is a beautiful campus with plenty of outdoor and indoor walking space. Simply putting on a pair of sneakers, and going for a walk can get you started on your way to a healthier heart.
3.) Eat a heart-healthy diet
A consistent healthy diet rich in fruits, vegetables, whole grains and low fat dairy products can help protect your heart. Legumes, low fat sources of protein and certain types of fish also can reduce the risk of heart disease. .
A diet limiting your intake of certain fats is very important. Both saturated and trans fat increase the risk of heart disease by raising blood cholesterol levels. Sources of saturated fat include beef, butter, cheese, milk, and coconut and palm oils. Trans fat may be even worse than saturated fat because unlike saturated fat, it both raises your LDL (bad) cholesterol and lowers your HDL (good) cholesterol. Sources of trans fat include deep-fried fast foods, bakery products, packaged snack foods, margarine and crackers.
Eating healthy for your heart is not all about cutting back. There are a number of studies that demonstrate that the addition of fruits and vegetables into your diet are highly effective in preventing not just heart disease, but some types of cancers and other diseases as well. The goal should be five to ten servings of fruits and vegetables daily.
Omega-3 fatty acids, a type of polyunsaturated fat, may even decrease you risk of heart attack, protect against irregular heartbeats and lower blood pressure. Some fish are a good natural source of Omega-3s. You can also find Omega-3s in flaxseed oil, walnut oil, soybean oil and canola oil, and they can also be found in supplements.
Following a heart-healthy diet also means drinking alcohol only in moderation. You should not consume no more then two drinks a day for men, one a day for women.
Here, on campus, there are a number of opportunities to eat healthy. Many of the dining halls offer a varied menu daily, allowing students to choice from a number of different foods including salads, baked and grilled entries and endless fruits and vegetables.
4.) Maintain a healthy weight
It is very important to maintain a healthy weight to not only prevent you chances of heart disease but also aid in preventing obesity, Diabetes, Hypertension and high cholesterol. As you put on weigh in adulthood, you gain mostly fatty tissue. This excess tissue can increase your risk for developing heart disease.
Your first step should be to determine whether or not your current weight is healthy.
| Height (feet, inches) |
Weight Ranges (in pounds) |
|||
| Minimum for all adults (BMI=20) | Recommended maximum for ages up to 25 years | Recommended maximum for ages between 25 & 45 years | Maximum for all Adults (45+) (BMI=25) | |
| 4' 9" | 92 | 106 | 111 | 116 |
| 4' 10" | 96 | 110 | 115 | 120 |
| 4' 11" | 99 | 114 | 119 | 124 |
| 5' | 102 | 118 | 123 | 128 |
| 5' 1" | 106 | 121 | 127 | 132 |
| 5' 2" | 109 | 125 | 131 | 137 |
| 5' 3" | 113 | 130 | 135 | 141 |
| 5' 4" | 117 | 134 | 140 | 146 |
| 5' 5" | 120 | 138 | 144 | 150 |
| 5' 6" | 124 | 142 | 148 | 155 |
| 5' 7" | 128 | 147 | 153 | 160 |
| 5' 8" | 132 | 151 | 158 | 164 |
| 5' 9" | 135 | 155 | 162 | 169 |
| 5' 10" | 139 | 160 | 167 | 174 |
| 5' 11" | 143 | 165 | 172 | 179 |
| 6' | 147 | 169 | 177 | 184 |
| 6' 1" | 152 | 174 | 182 | 189 |
| 6' 2" | 156 | 179 | 187 | 195 |
| 6' 3" | 160 | 184 | 192 | 200 |
| 6' 4" | 164 | 189 | 197 | 205 |
| 6' 5" | 169 | 194 | 202 | 211 |
Even small reductions in weight can be beneficial. Reducing your weight by just 10 percent can decrease your blood pressure, lower your blood cholesterol level and reduce your risk of diabetes.
5.) Get regular health screenings
High blood pressure and high cholesterol can damage your heart and blood vessels. If you do not test them, you do not know as to whether or not you have a problem. Regular screening can tell you what your numbers are and whether you need to take action.
Blood Pressure. Regular blood pressure screening begins in childhood. Adults should have their blood pressure checked at least every two years. An optimal blood pressure is less than 120/80 millimeters of mercury.
Cholesterol levels. The American Heart Association recommends that adults should have their cholesterol measured at least once every five years beginning at Age 20. Some may need their blood cholesterol tested more frequently if they have a strong family history of heart disease.
It is important to know that heart disease is often avoidable. Following a heart-healthy lifestyle doesn't have to be complicated, and it doesn't mean you need to live a life of self-deprivation. Instead, find ways to incorporate heart-healthy habits into your lifestyle.