Get Heart Healthy!

February is Heart Healthy month. And it is never too early to incorporate good habits to support a healthy lifestyle for your heart.

When we hear about people who have heart attacks, we always tend to think 'that person must have been old'. But the fact of the matter is, heart disease can affect anyone at any age. My cousin passed away at the age of 32 from a massive heart attack (blocked arteries) and a few years prior to that he experienced his first heart attack. My family was absolutely stunned when he had his first heart attack but looking back, we should not have been all that surprised being that his father, my uncle, died from a massive coronary. This, of course, devastated my family but has made me so much more conscious of my overall health. So, heart disease, heart conditions, etc., can affect anyone, young or old.

Heart disease is a general term for any kind of heart problems such as pulmonary heart disease, coronary heart disease, congestive heart failure, etc. Here are the facts:

* Heart disease is the #1 killer in both men and women in the U.S.
* Heart disease accounts for 40% of all deaths in the U.s., more than all forms of cancer combined.
* The most common cause of heart disease is coronary artery disease which is
a blocked or narrowed coronary artery that supplies the heart with blood.
* Negative emotions or depression are risk factors for heart attack and stroke. Conversely, happier people are less likely to develop heart disease.
* Hypertension, or when the pressure in the arteries is higher than normal,
increases the risk of coronary artery disease.
* Two-thirds of deaths of heart attacks in women occur in those who have had
no history of chest pain.
* Physicians call morning time “the witching hour” for heart attacks because the
mornings are when most people suffer a hear attack. In the morning, stress hormones, such as cortisol peak. Additionally, blood is thicker and harder to
pump because a person is partially dehydrated

Yes, these facts are quite grim but the bright side is that heart disease can be prevented or even reversed in most cases! This is where the focus needs to be! What can you do to keep your heart healthy? Here are some tips:

* Eat plenty of fiber and good fats. Research suggests that inflammation of the arteries may be as big a risk factor for heart disease as clogging with cholesterol deposits. And a high-fiber diet featuring plenty of beneficial fats proved better at controlling that damaging inflammation than the standard low-fat diet, according to a recent two-year clinical trial. (Participants also found it tastier and more filling.) Good sources of fiber include fruits, legumes, nuts, whole grains, and vegetables. Best of all: the soluble fiber from barley, beans, and oats. As for fat, choose high-omega-3 but low-mercury fish such as salmon, sardines, and trout, and vegetable oils such as canola, olive, safflower, and soybean. Stay away from trans fats, which move cholesterol numbers in the wrong direction. The Nutrition Facts label on packaged food now includes the trans-fat count.

* Lay off cholesterol and salt. Anyone diagnosed with an elevated level of LDL (bad) cholesterol should consume less than 200 milligrams of cholesterol a day. That's the amount in one egg yolk, 8 ounces of skinless chicken breast, or 10 ounces of lean sirloin. As for salt, if you have high blood pressure or are at risk of developing it, cutting back on salt could reduce your risk of a heart attack by 25 percent or more. Your goal should be less than 2,300 mg of sodium a day, which is about a teaspoon of salt.

* Lose the gut. Even if you are not significantly overweight, carrying extra fat around your middle is bad, bad, bad. It raises blood pressure, adversely affects blood lipids, causes insulin resistance, and produces substances that inflame the arteries. The critical point is a waist measurement of 40 inches or more for men, or 35 inches for women, regardless of height. Sadly, no amount of crunches can spot reduce belly fat. The only way to get rid of it is to lose weight overall, preferably through a combination of diet and exercise.

* Exercise, exercise, exercise!! Get your heart pumping! Name a cardiac risk factor, and regular aerobic and strength exercise can improve it—including arterial inflammation. Updated recommendations from the American Heart Association and the American College of Sports Medicine call for at least 30 minutes of moderate-intensity aerobic activity, such as brisk walking, five days a week, or 20 minutes of vigorous activity, such as jogging, three days a week. Strength training, in addition to improving overall fitness, improves fat-burning capacity by increasing muscle mass. Do a strength workout twice a week, on non-consecutive days to give your muscles time to recover. Include a couple of sets of exercises involving the major muscles in the arms, legs, and torso, and use weights or bands resistant enough that you can complete only 8 to 12 repetitions. If you're over 45, already have some kind of cardiovascular problem, or haven't exercised regularly for years, see a doctor before lacing up your workout shoes.

* Calm down. Negative emotions, such as stress or panic attacks, trigger the release of hormones that can threaten your heart; studies show that people who experience those troubles have more heart attacks and strokes than calmer, more cheerful types. Curbing negative emotions is almost as good for your heart as proper diet and exercising. For stress, try yoga, tai chi, meditation (sign up for my meditation workshop!), and measured breathing. Regular aerobic exercise helps ease depression. If you can't shake negative emotions and they are interfering with your functioning, seek professional counseling.

These tips can be easily implemented in your life...if being healthy is your priority. I know for myself I am learning to take better care of my heart, especially since I am currently dealing with hypertension and take medication for it. (I say currently because I am on a mission to heal my body and normalize my blood pressure!)

Share these facts and tips with your loved ones as well. Hopefully, the next time you or anyone you know pulls up to that McDonald's drive thru for a super-sized meal will think about your heart-smile. Yes...I went there because I have to. Way too many people, young people too are dying from heart attacks or heart related conditions. And it is about time to take responsiblity...make better choices people!

Be Well!

Note: the heart facts information is from randomhistory.com/heart-disease-facts and the heart healthy tips are from consumerreports.org/health.