Heart Healthy Living

February is American Heart Month.  Most of us know someone who has had heart disease or stroke. According to the CDC, Cardiovascular disease is the leading cause of death in the United States; one in every three deaths is from heart disease and stroke, equal to 2,200 deaths per day. These conditions are also leading causes of disability preventing people from working and enjoying family activities. Cardiovascular disease is also very expensive—together heart disease and stroke hospitalizations in 2010 cost the nation more than $444 billion in health care expenses and lost productivity. However, we can fight back against heart disease and stroke.

The American Heart Association recommends seven specific things we can do to develop or enhance a Heart Healthy Lifestyle.

1.     Get Active

We all know that exercise is good for us, but nearly 70% of Americans do not get the physical activity they need.  Living an active life is one of the most rewarding gifts you can give yourself and those you love. Simply put, daily physical activity increases your length and quality of life. If you get at least 30 minutes of moderate physical activity each day (like brisk walking), five times per week, you can almost guarantee yourself a healthier and more satisfying life while lowering your risks for heart disease, stroke and diabetes. 

2.      Control Cholesterol

When you control your cholesterol, you are giving your arteries their best chance to remain clear of blockages. Cholesterol is a waxy substance and our bodies use it to make cell membranes and some hormones, but when you have too much bad cholesterol (LDL), it combines with white blood cells and forms plaque in your veins and arteries. These blockages lead to heart disease and stroke.

3.     Eat Better

A healthy diet is one of your best weapons for fighting cardiovascular disease. When you eat a heart-healthy diet (foods low in saturated and trans fat, cholesterol, sodium and added sugars, and foods high in whole grain fiber, lean protein, and a variety of colorful fruits and vegetables) you improve your chances for feeling good and staying healthy– for life! However, an alarmingly high number of us are not making healthy food choices. Recent studies show that more than 90% of us fail to consistently eat a heart-healthy diet. Our poor eating habits mean more of us have risk factors for heart disease, stroke, diabetes and obesity.

4.    Manage Blood Pressure

High blood pressure is the single most significant risk factor for heart disease. When your blood pressure stays within healthy ranges, you reduce the strain on your heart, arteries, and kidneys which keeps you healthier longer.

High blood pressure, also known as hypertension, means the blood running through your arteries flows with too much force and puts pressure on your arteries, stretching them past their healthy limit and causing microscopic tears. Our body then kicks into injury-healing mode to repair these tears with scar tissue. But unfortunately, the scar tissue traps plaque and white blood cells which can form into blockages, blood clots, and hardened, weakened arteries.

5.     Lose Weight

If you have too much fat — especially if a lot of it is at your waist — you're at higher risk for such health problems as high blood pressure, high blood cholesterol and diabetes. And you’re not alone! More than 2/3 of our American adult population is overweight, with 1/3 of us in the obese category. These statistics are especially concerning since obesity is now recognized as a major, independent risk factor for heart disease. 

Your body mass index (BMI) assesses your body weight relative to height. It's a useful, indirect measure of body composition because it correlates highly with body fat in most people. If your body mass index is 25.0 or higher, you will benefit by bringing your number down below 25. If your BMI is 30.0 or higher, you are at significant risk for heart health problems.

6.    Reduce Blood Sugar

If your fasting blood sugar level is below 100, you are in the healthy range. If not, your results could indicate diabetes or pre-diabetes. Most of the food we eat is turned into glucose (or blood sugar) that our bodies use for energy. Your body makes a hormone called insulin that acts like a carrier to take your food energy into your cells.

When your body stops making insulin or the insulin stops doing its job, your energy supply and blood sugars are no longer stable and serious health problems like diabetes can result. People with this condition often feel overly tired because the cells are not being regularly fueled with energy. Diabetes can cause your blood sugar to rise to dangerous levels, and when this happens, your body may try to compensate by draining fluid out of your cells to dilute the excessive sugar, creating excessive thirst and hydration problems. Over time, high levels of blood sugar can damage your heart, kidneys, eyes and nerves.

Although diabetes is treatable and you can live a healthy life with this condition, even when glucose levels are under control it greatly increases the risk of heart disease and stroke. In fact, most people with diabetes die from some form of heart or blood vessel disease.

7.    Stop Smoking

Cigarette smokers have a higher risk of developing cardiovascular disease. If you smoke, quitting is the best thing you can do for your health. Smoking is one of our nation’s top causes of early death, but your lungs can begin to heal as soon as you quit. If you want to live a long and healthy life, breaking the nicotine addiction will be very important. Smoking damages your entire circulatory system, and increases your risk for coronary heart disease, hardened arteries, aneurysm and blood clots. Like a line of tumbling dominoes, one risk creates another. Blood clots and hardened arteries increase your risks for heart attack, stroke and peripheral artery disease. Smoking can also reduce your good cholesterol (HDL) and your lung capacity, making it harder to get the physical activity you need for better health.

Thanks to the CDC and American Heart Association for the above information.