Keys to a Healthy Heart
What is Atherosclerosis?
- Described as "hardening of the arteries."
- Arteries thicken and lose their flexibility as deposits of fat and plaque block blood flow.
- Can happen to any artery in the body.
What is Coronary Artery Disease?
The arteries that supply the heart become severely narrowed, decreasing supply of oxygen-rich blood to heart.
Risk Factors we can't Control
- Being male
- Being a post-menopausal female
- Older age
- Family history of heart attack or coronary artery disease
Risk Factors that we can Change to Reduce Risk of Heart Disease
- Smoking
- High cholesterol
- Hypertension (high blood pressure)
- Lack of exercise
- Obesity
Keys to a Healthy Heart
Make room in your life for some heart-healthy changes.
1. If you smoke, stop.
About 30% of all heart disease deaths are directly related to cigarette smoking.
Effects of smoking on your heart:
- Decreases oxygen to your heart
- Increases blood pressure & heart rate
- Increases in blood clotting
- Cigarettes damage the cells that line coronary arteries & other blood vessels
- Speeds the build-up of cholesterol & plaque
- Just 1-14 cigarettes per day triple the risk of heart trouble
2. Load up on heart-friendly foods.
- Eat more vegetables, fruit, whole grains & legumes (beans).
- Limit fat intake. Use fats high in monounsaturates - liquid at room temp.
- Eat a variety of foods high in protein.
(Red meat & dairy products) are among the main culprits in increasing heart disease risk. Balancing animal, fish, and vegetable sources of protein can reduce your risk. - Limit intake of cholesterol - found in high fat animal products.
- Eat complex carbohydrates (bread, rice, pasta & grains) & limit simple carbohydrates (regular soda, sugar, sweets).
- Eat smaller but more meals throughout the day (5 - 6 mini-meals).
- Reduce salt intake.
- Drink 32 to 64 oz. of water daily (unless fluid restricted).
- Eat fiber - grains, beans, fruit, & veggies.
3. Get moving, exercise can.
- Increase your HDL cholesterol (the "good" cholesterol)
- Lower your blood pressure
- Burn off extra pounds
- Make you feel good
- AMA recommends 30 - 60 minutes of moderately vigorous exercise at least 3-4 times a week. Check with your doctor before starting a new workout program.
4. Monitor your cholesterol.
- Cholesterol is a soft waxy-like material that is made in the liver of animals
- Found in animal foods such as egg yolks, milk fat, organ meats and shellfish
- Limit intake to 300 milligrams of cholesterol per day
5. Watch your weight.
6. If you drink, take it easy.
- More than a couple of drinks a day can increase your blood pressure.
- Heavy drinking every day over 10 years can cause damage to heart muscle.
7. Keep your blood pressure under control.
- High blood pressure increases the risk of coronary artery disease & stroke.
- Exercise, weight loss and lowering salt intake can lower blood pressure.
- You may need medicine to control - talk to your doctor.
8. Reduce your stress.
- Emotional distress is hard on the heart. It increases your heart rate, BP & your breathing grows shallow. Deep breathing exercises can reverse this response.
- If you're under too much stress or feeling depressed, seek out help from a psychologist, therapist or your primary care physician.
Teach your Children
It's never too soon to involve your children. Help them learn good habits right now.
- Exercise and play with your kids.
- Explain the dangers of smoking.
- Provide daily fruits, veggies, and whole grains rather than sodas & junk food.