Heart Health Series - Part 3

“An ounce of prevention is worth a pound of cure” - Protect your heart health with preventive measures.

The American Heart Association has defined ideal cardiovascular health based on seven risk factors (Life's Simple 7) that people can improve through lifestyle changes: smoking status, physical activity, weight, diet, blood glucose, cholesterol, and blood pressure.

I. Quit Smoking

Every time you smoke, it can cause a temporary increase in blood pressure.

• Twenty minutes after quitting: your blood pressure and heart rate recover from the nicotine induced spike.
• 12 hours of smoke-free living: the carbon monoxide levels in your blood return to normal.
• Two weeks to 3 months of smoke-free living: your circulation and lung function       begin to improve.
• A month to 9 months of smoke-free living: clear and deeper breathing gradually returns.
• A year after quitting: your risk of coronary heart disease is reduced by 50 percent.
• Years after quitting: your risk of stroke is similar to that of a nonsmoker.

II. Eat Better

Make smart choices to build an overall healthy dietary pattern such as:

• Vegetables fresh, frozen, canned and dried – 5 servings or 2.5 cups
• Fruits fresh, frozen, canned and dried – 4 servings or 2 cups
• Grains - 6 servings at least half should be whole grains.
• Dairy low-fat (1%) and fat-free – 3 servings
• Proteins - fish, skinless poultry, lean meat, eggs, nuts, seeds, beans and legumes – 2 servings
• Oils -       polyunsaturated and monounsaturated – 3 tablespoons

III. Get Active

The American Heart Association (AHA) recommends that adults who need to lower blood pressure and/or LDL cholesterol should get moderate to vigorous activity 3 to 4 days per week in sessions averaging 40 minutes each.

• Adults should get a weekly total of at least 150 minutes of moderate aerobic activity over at least 3 days per week in sessions of at least 10 minutes each.
• Muscle strengthening activity at least 2 days per week for additional health benefits.
• Kids and teens should get at least 60 minutes of physical activity every day.

IV. Control your Weight

• Keep track of your calories - Understanding how many calories you take in and your activity level can help you identify changes you want to make. To lose weight, you need to burn more calories than you eat.
• An activity tracker can help you learn how much physical activity you currently get.
• Body Mass Index (BMI) is a numerical value of your weight in relation to your height. It can help you know whether you’re at a healthy weight or need to lose weight.

V. Manage Blood Pressure

High blood pressure (hypertension) is a “silent killer”. Untreated blood pressure is a significant contributing factor to heart attack, stroke and other health threats.

Hypertension is the force or pressure of blood flowing through your blood vessels is consistently too high. The first step to managing blood pressure is to understand what the levels mean and what is considered normal (<120/<80), elevated (120-129/<80), high blood pressure (130-139/80-89), and hypertensive crisis (>180/>120).

Check! Change! Control! Track and manage progress in reducing blood pressure. Medical providers can take blood pressure readings and provide recommendations.

VI. Control Cholesterol

High cholesterol (a waxy substance) contributes to plaque, which can clog arteries and lead to heart disease and stroke. When you control your cholesterol, your arteries get a chance to remain clear of blockages.

VII. Control Blood Sugar

Most of the food we eat is turned into glucose (or blood sugar) that our bodies use for energy. Diabetes Mellitus is a condition that causes blood sugar to rise. Over time, high levels of blood sugar can damage your heart, kidneys, eyes and nerves.

Fasting blood glucose (sugar) level of 126 milligrams per deciliter (mg/dL) or higher is dangerous. Untreated diabetes can lead to many serious medical problems, including heart disease and stroke. Type 2 diabetes may be delayed or controlled with diet and exercise.

Any person can make these changes the steps are not expensive to take. Even modest improvements to your health will make a big difference to live a long, happy and productive life.