Heart disease has been a worldwide leading cause of death for years. It is important to know risk factors that are related to heart disease and how to prevent yourself from developing heart disease. There are some factors that are uncontrollable, such as family history of disease, but there are many that you have the power to change.
Without getting regular wellness exams, you will not know where your well-being stands next to “normal” measures. It is important to monitor your health with your doctor. Too, it is vital to keep at a healthy diet - you really are what you eat. Read nutrition labels, and do not judge a product by its cover. Be educated in what you are shopping for by knowing what to avoid and what to gravitate toward. If sugar is the first thing you see on the ingredient list, this should strike your concern because this means it is the most abundant ingredient.
Get moving and do something you love. This will increase your physical activity and lower your stress, both of which help you in fighting heart disease! Get adequate amounts of sleep, quit smoking, and control the amount of alcohol you consume. These are all equally important when looking at the big picture of fighting heart disease. It is time for us to love our hearts. After all, we can’t do too much without them.
In celebration of February, American Heart Month, let us count down the top ten best ways to nurture your heart and prevent heart disease.
Image courtesy of Wikimedia Commons
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10. Regular wellness exams
This is one of the best preventative measures you can do for yourself. Even if you are healthy and do not view yourself as being at risk, this will give you a marker to begin with. Then, when you go back to your doctor it will be easier to spot trends and see if there has been any negative changes to your tests and lab values.
It is important to measure your blood pressure and cholesterol levels and to know your body mass index and waist circumference. This will give you and your doctor a good view on where you stand with your overall health, and more specifically your heart health.
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9. Limit alcohol consumption
Men older than the age of 65 and women should limit themselves to one drink per day, while men under the age of 65 may have two. There actually are health benefits to consuming alcoholic beverages, including fiber in beer and properties in wine that allow it to lower the LDL, bad cholesterol, while increasing our HDL, good cholesterol. This by no means that you should begin drinking if you do not already, as you can find these rewards elsewhere. But, if you already drink alcohol, it is encouraged to do so in moderation.
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8. Decrease intake of added sugars
Currently the Dietary Reference Intake (DRI) says that no more than 25 percent of your total daily calories should come from added sugars. This is actually a bit steep, considering this is giving the public leeway to consume this amount of added sugars every single day.
Surprisingly, this is not based upon disease prevention, but it is based upon the fact that people who consume anymore than the 25 percent marker were more likely to develop a micronutrient (vitamins and minerals) deficiency. Even though there may not be a direct correlation between sugar consumption and death by heart disease, it is still important to know that it can make you sick and lead to health complications.
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7. Move!
Exercise is a large component of a healthy lifestyle. It is recommended to partake in at least 30 minutes of moderate-intensity activity at least five days per week. This doesn’t mean, however, you must become an extremist. It doesn’t even mean you have to do the entire 30 minutes all at once. If you hate running, that’s fine – find something you enjoy. If it’s gardening or walking your dog, then go out and do it! If you can’t make the entire 30 minutes happen in one day, do not let it freeze you out from doing anything at all. Every little bit counts, even taking the stairs rather than an elevator. Don’t be discouraged if you fall short, and do your best to stay motivated while having fun.
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6. Increase fruits and vegetable consumption
You have heard this rule of thumb since you were a kid, so start putting it into action. I promise there is a good reason behind it. Fruits and vegetables are naturally loaded with micronutrients that are beneficial for your entire body. Fruits and vegetables have the ability to fight against free radicals and inflammation, which are both associated with disease. They pack fiber and antioxidants, and the best part is they are delicious! Fruits and vegetables are a guiltless treat, so dig in!
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5. Know your family tree
Some factors are out of your control, such as your family history. If you have had family members with heart disease, than you automatically have a higher risk and should be more cautious, especially if that family member is a parent or sibling. The American Heart Association encourages to share this information with your doctor and to focus on the factors you are able to control, such as your diet.
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4. Restrict tobacco use
We all know that cigarettes are bad for you and have adverse effects on your overall well-being. Unfortunately, people continue to pick up this habit regardless and refuse to quit. The awful truth is that you are not only hurting yourself, but you are also hurting those around you. According to a U.S. Surgeon General report, nonsmokers have a 30 percent increase of developing heart disease (or lung cancer) if they are exposed to secondhand smoke at home or work. You may not care that smoking can lead to atherosclerosis and ultimately a heart attack, but at least care for the loved ones that are around you.
The good news: it is not too late. As soon as you quit smoking, your risk decreases dramatically. Mayo Clinic says if you quit smoking, your risk of developing heart disease will lower to that of a nonsmoker in roughly five years.
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3. Rest and limit stress
In our modern, fast-paced, world it is easy to feel overwhelmed and stressed even over little things. It is important to learn how to manage your stress, as this will improve your health and overall well-being.
Stress leads to a spike in your heart rate and blood pressure, which can then develop into damaged artery walls. This is why it is important to find exercise that you enjoy doing. Don’t stress about the fact that you aren’t good at running and never do it. There are other ways to get a workout in and be happy throughout the process. If it is too cold or hot outside and a gym membership is too pricey, go walk the mall. This is fun to do with friends, and you can either window shop or actually shop.
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2. Restrict trans fats
Trans fatty acids, or trans fats, are not naturally produced and undergo a process called hydrogenation. They are cheap to make and are often used to increase shelf life. Fortunately, steps have been made in the right direction to limit products containing these harmful fats, and eventually they should cease to exist. You should strive to have these nowhere in your diet, because they increase your bad cholesterol and decrease your good cholesterol.
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1. Know the warning signs
It is crucial to never ignore the signs and symptoms of a heart attack. But, you won’t know when to respond unless you know what to look for. Seeking out help immediately can ultimately save your life. But, not all symptoms are created equally for men and women.
A common symptom is chest pressure. However, women may not get this and it is important not to undermine the situation. According to the American Heart Association heart disease is the leading cause of death in women. Women may not realize they are experiencing a heart attack and may confuse it with “the flu,” but here are some symptoms to be aware of: shortness of breath, dizziness, fainting, extreme fatigue, upper back pressure, or pain in the lower chest.