Scientist at the Vanderbilt University has compiled a list, the acts on which if followed can ensure a healthier heart.
17. Surely, in disbelief are
they who say that Allah is the Messiah, son of Maryam (Mary) . Say (O
Muhammad ): "Who then has
the least power against Allah, if He were to destroy the Messiah, son of Maryam
(Mary), his mother, and all those who are on the earth together?" And to
Allah belongs the dominion of the heavens and the earth, and all that is
between them. He creates what He wills. And Allah is Able to do all
things.
18. And (both) the Jews and the Christians say: "We are the children of
Allah and His loved ones." Say: "Why then does He punish you for your
sins?" Nay, you are but human beings, of those He has created, He forgives
whom He wills and He punishes whom He wills. And to Allah belongs the
dominion of the heavens and the earth and all that is between them, and to Him
is the return (of all). 5. Surah Al-Ma'idah (The Table Spread with Food)
Health educator Stacey Kendrick suggest to following these 9 steps:
1. Be heart smart by limiting your intake of saturated and trans fats. The Dietary Guidelines for Americans recommend that no more than 10 percent of our daily calories contain saturated fat and to try to take in as little trans fat as possible. Reduce your saturated and trans fat intake by choosing lean meats such as chicken breast, pork tenderloin and fish, as well as reduced or fat-free dairy products. Avoid processed foods and baked goods, which tend to contain a lot of trans fats.
2. Being at a healthy weight is important because obesity increases the risk of coronary heart disease. Instead of going on a diet, think about making healthy changes in the way you live. Take small steps, including being active each day and eating plenty of fruits and vegetables. Even a 5 to 10 percent weight loss can lead to a heart healthier you.
3. Use oils that are lowest in saturated fats, trans fats and cholesterol - such as canola oil, corn oil, olive oil, safflower oil, sesame oil, soybean oil and sunflower oil. Be sure to use them sparingly, because they contain 120 calories per tablespoon. Include a squeeze of lemon juice for a flavorful addition without added calories or fat.
4. Found in chocolate, red wine and coffee, presence of plant-based nutrients called flavonoids have potential influences on vascular health, such as lowering blood pressure, improving blood flow to the brain and heart, and making blood platelets less sticky and able to clot. Aim for a moderate 1-ounce portion of dark chocolate and stay away from choices containing added caramel, marshmallow or other ingredients that make it less than heart smart.
5. Eating at home instead of dining out is a great way to eat a more heart healthy diet because you can have more control over how food is prepared. Try altering preparations such as baking instead of frying, using herbs instead of salt for a flavor boost and adding low-fat instead of full-fat cheese.
6. Aim for three 10-minute bouts of activity each day, which is proven to be effective. Take a brisk walk before work or during a lunch break, walk in the mall or take the stairs.
7. Too much salt can raise blood pressure, leading to an increased risk for heart disease. The American Heart Association guideline for salt intake is 1,500 milligrams per day. Rinsing canned foods such as vegetables, tuna and beans with water can reduce the sodium by up to 40 percent.
8. According to the American Heart Association, adopting a more physically active lifestyle can be just as effective as some antihypertensive medications. Physical activity can also boost your levels of HDL (good) cholesterol and keep weight in the recommended range. Aim for 30 minutes or more of moderate intensity aerobic activity each day.
Starting a regular physical activity program is a great way to reduce your risk for heart disease and stroke. If you have been inactive for a long time or have a chronic health condition be sure to check with your health care provider first. Then, find an activity you enjoy doing. You will be more likely to stick with it long term. Gardening, walking, dancing and swimming are all great options.
In a 2010 CDC study, more than 30% of adults aged 65 or older report no leisure-time physical activity. But even older people need regular exercise.
The Benefits:
- It can help prevent bone loss (reducing the risk of fractures) and reduces the risk of many diseases associated with aging.
- It increases muscle strength and may improve balance and coordination, which can reduce the likelihood of falling. It also increases the ability for basic living, making it easier to carry grocery bags, get up from a chair and take care of household chores. Being physically active is a real key in maintaining quality of lifeand independence.
- Elderly men with high blood pressure can lower their risk of death with even moderate levels of fitness compared to those who were less fit.
- Studies have shown that increased levels of physical activity are associated with a reduced incidence ofcoronary heart disease, hypertension, non-insulin-dependent type 2 diabetes, colon cancer, depression and anxiety.
- Active people with high blood pressure, high blood cholesterol, diabetes or other chronic diseases are less likely to die prematurely than inactive people with these conditions.
- Fitness can have a positive impact on health regardless of age or the presence of chronic illness.
Exercise Tips:
- Older adults can work with their health care provider to develop an activity plan to consider chronic conditions, activity limitations, and reducing risk of falls. Fitness professionals can also be a good resource for recommendations on physical activity and injury prevention for healthy, asymptomatic older adults.
- Focus more on increasing moderate activity and give less emphasis to attaining high levels of activity which can has a risk of injury and lower adherence. Pick activities you enjoy and exercise at an intensity appropriate for you.
You may find that you can gradually increase your physical activity over time.
- Pick activities that are fun, suit your needs and that you can do year-round.
- Wear comfortable clothing and footwear appropriate for the temperature, humidity and activity.
- If you decide that walking is a great activity for you, choose a place that has a smooth, soft surface; that does not intersect with traffic; and that's well-lighted and safe. Many people walk at area shopping malls.
- Find a companion to exercise with you if it will help you stay on a regular schedule and add to your enjoyment.
- Because muscular adaptation and elasticity generally slows with age, take more time to warm up and cool down while exercising. Make sure you stretch slowly.
- Start exercising at a low intensity (especially if you've been mostly sedentary), and progress gradually.
- If you plan to be active more than 30 minutes, then stay hydrated by trying to drink some water every 15 minutes, especially when exercising in hot, humid conditions.
As you age, your sense of thirst tends to decrease and you may not be able to completely rely on your internal sense of thirst.
Light physical activity may benefit older adults' hearts -- even if they have mobility issues, a new study suggests.
It's well known that regular exercise can do a heart good, at any age. But there's little evidence on whether light activity can benefit older adults with physical impairments -- such as knee arthritis -- that limit their ability to exercise.
"We hear the advice to get at least 30 minutes of moderate exercise a day, but that can be quite challenging for seniors with limited mobility," said Thomas Buford, the senior researcher on the study, and director of the Health Promotion Center of the University of Florida Institute on Aging, in Gainesville.
Buford's team found some encouraging results: Among almost 1,200 elderly adults with limited mobility, those who fit some movement into their days -- such as light housework or slow walking -- had a lower predicted risk of suffering a heart attack over the next 10 years.
"This is an important concept -- that just reducing the amount of time you're sedentary could have cardiovascular benefits," said Buford, who reports the findings in the Feb. 18 online issue of the Journal of the American Heart Association.
The caveat, though, is that the study does not actually prove that light activity prevents heart attacks in the elderly, Buford said.
His team looked at the association between seniors' daily activity levels and their predicted risk of suffering a heart attack or dying from heart diseaseover 10 years. That was done using a standard "calculator" that estimates a person's odds of developing future heart trouble.
"What we're really interested in is seeing, over time, how [activity levels] track with actual rates of coronary heart disease events," Buford said.
Still, the findings should encourage doctors and families to help older adults find ways to stay active, said Dr. Gerald Fletcher, a cardiologist at the Mayo Clinic in Jacksonville, Fla., and a spokesman for the American Heart Association.
"It does need to be something safe," Fletcher said. "But there are a lot of good options for that."
Classes at the local Y or a senior center, specifically designed for older adults with physical limitations, are a good choice, Fletcher said. Learning simple home-based exercises is another option, he said, especially for those who must stay indoors due to bad weather.
"Getting advice and encouragement from your doctor is important," Fletcher said. "And I think we doctors need to do a better job of that."
The current study included 1,170 adults in their 70s and 80s with some mobility limitations. Buford said they were able to walk a certain distance -- about one lap around a track -- without help, but they had difficulty climbing stairs or walking at a quicker pace.
The study participants wore accelerometers, which recorded their movement throughout a normal day, for at least a week.
Buford's team found that, on average, the study group was sedentary for more than 10 hours a day. They spent another three hours or so being active, mostly at a level equivalent to doing light household chores or walking slowly.
Even that light activity seemed to make a difference.
"For every 25 to 30 minutes that a person was sedentary, the predicted risk of [heart attack or death] increased 1 percent," Buford said.
And that connection was not explained by factors like existing heart problems, poor sleep or depression symptoms, the researchers found.
"I think this and other studies are showing us it's never too late for people to benefit from physical activity," Buford said.
And based on the current findings, he added, even "small, feasible" daily activities might do a heart good.
But Buford agreed that structured, supervised exercise can also be a good option for seniors with mobility issues.
"Older adults often enjoy the social aspect of classes," he said. "And that can help motivate them to stay active."
Fletcher agreed, and noted that the exercise itself can have benefits beyond the physical. "I think when older adults stay active, they just enjoy life more," he said.
Children and physical activity
Today nearly a third of all our children are obese or overweight.
Increasing participation in physical activity is essential to improve our children’s health and preventing future cardiovascular disease.
Despite this many children and young people in the UK are not achieving the recommended target of 60 minutes activity each day. Although government guidelines vary across the UK, they're all very similar to this.
We're concerned about inequalities in activity levels – teenage boys tend to be more active than teenage girls. The amount of time that schools dedicate to PE varies across the UK. We think it’s important to offer a range of fun activities to encourage as many children as possible to get involved.
Our calls to Government
- tackle inequalities and ensure all girls and boys in the UK have access to enjoyable sports and activities
- prioritise physical activity in and around the school day
- raise awareness of the 60 minutes a day guideline and promote the benefits of regular activity among children, young people, and their parents.
For more information email us at policy@bhf.org.uk.
Taking action to get the nation moving
We're pleased to be part of the newly formed All-Party Commission on Physical Activitywhich has been formed to investigate physical inactivity in the UK.
The Commission will make direct recommendations on how best to tackle inactivity in the UK, based on evidence from a wide array of expert voices in the sectors of health, sport, transport and urban planning and education.
Earlier this year the British Heart Foundation was delighted to work with Nike, Sustrans, the Lawn Tennis Association, the Young Foundation and the Premier League as part of the All Party Parliamentary Group on Physical Activity. The aim of the Commission was to produce a blue print of policy recommendations to policy makers to improve the physical activity rates of the UK
Understand Physical Activity, Exercise & Your Heart
If you want to improve your physical fitness, but you find the idea of exercise overwhelming, it may help you to know exercise and physical activity are not the same thing—yet both are beneficial to your health.
Exercise is a physical activity that is planned, structured, repetitive, and purposeful. Physical activityincludes any body movement that contracts your muscles to burn more calories than your body would normally do so just to exist at rest. Although learning to enjoy and plan structured exercise into your routine would definitely improve fitness, it is not the only way to improve fitness.
Everyday physical activities such as performing housework, walking, or taking a hike keep your body moving and still count toward the recommended amount of weekly physical activity.
Most importantly, no matter what your current fitness level, you are able to improve your physical fitness—and, therefore, your heart health—by increasing physical activity and/or exercise as you are able.
Your heart is a muscle, and it gets stronger and healthier if you lead an active life. It's never too late to start exercising, and you don't have to be an athlete. Even taking a brisk walk for 30 minutes a day can make a big difference.
Once you get going, you'll find it pays off. People who don't exercise are almost twice as likely to get heart disease as people who are active.
Regular exercise can help you:
- Burn calories
- Lower your blood pressure
- Reduce LDL "bad" cholesterol
- Boost your HDL "good" cholesterol
Ready to get started?
How to Start Exercising
First, think about what you'd like to do and how fit you are.
What sounds like fun? Would you rather work out on your own, with a trainer, or in a class? Do you want to exercise at home or at a gym?
If you want to do something that's harder than what you can do right now, no problem. You can set a goal and build up to it.
For example, if you want to run, you might start by walking and then add bursts of jogging into your walks. Gradually start running for longer than you walk.
Don't forget to check in with your doctor. He'll make sure you're ready for whatever activity you have in mind and let you know about any limits on what you can do.
Types of Exercise
Your exercise plan should include:
Aerobic exercise ("cardio"): Running, jogging, and biking are some examples. You're moving fast enough to raise your heart rate and breathe harder, but you should still be able to talk to someone while you're doing it. Otherwise, you are pushing too hard. If you have joint problems, choose a low-impact activity, like swimming or hiking.
Stretching: You'll become more flexible if you do this a couple of times a week. Stretch after you've warmed up or finished exercising. Stretch gently -- it shouldn't hurt.
Strength training. You can use weights, resistance bands, or your own body weight (yoga, for instance) for this. Do it 2-3 times a week. Let your muscles recover for a day between sessions.
February is American Heart Month, so I initiated a conversation with Alfred Casale, chairman of cardiothoracic surgery at the Geisinger Heart & Vascular Institute in Wilkes-Barre, Pa. Our discussion got off to a decidedly grim start.
“The number-one reason that people in the United States, across the board, will die,” he told me, “is because of cardiac and vascular disease.”
Okay, well, that’s the bad news. There is some good news, right?
Right. Over the past 25 years or so, Casale said, the treatment of cardiac diseases has improved to the point where “it’s really one of the success stories of modern medicine.”
“When I was growing up,” the 59-year-old continued, “somebody having a heart attack was a catastrophe. Now, although a heart attack is still nothing to be taken lightly, somebody with the same kind of problem is likely to be going home the next day, off of work for a couple of days, and then back in the saddle with a plan in place to change their lifestyle.”
That plan probably has a pharmaceutical element. But an extensive course of physical workouts is usually also required, and if hitting the gym can seem daunting for healthy people, it’s particularly scary for those whose hearts have recently failed them.
However, if the process is managed carefully, even an elderly person with a weak heart and little previous experience with working out can become a success story.
The key, according to Casale, is to “assess where you are, set a plan for where you want to go, and then very gradually, three times a week over a 12-week period, begin to ramp up gently the amount of exercise.” And ideally, patients continue exercising for the rest of their lives.
Which is where a place like the University of Maryland Baltimore Washington Medical Center, located in Glen Burnie, comes in. Exercise physiologist Debbie Lund, who has been a supervisor at the center’s cardiac rehab program since it began in 1985, says “the majority of patients are toward the older population. . . . It’s mostly aerobic, but some strength training.”
Jim Southworth, 78, is one of the center’s regulars. The Glen Burnie resident has been exercising there for 14 years, ever since undergoing quintuple bypass surgery, and he credits his regimen with not only keeping him fit, but also helping him survive a disastrous accident.
About four years ago, Southworth was visiting his sister in Florida when he slipped and fell in the shower. “Split my head open,” he said, requiring thirty stitches, and he wound up breaking his neck.
He wasn’t given much chance of living, or at least avoiding paralysis, but after a stay in an intensive care unit, plus a month of rehabilitation in Florida, Southworth was back in Glen Burnie, ready to resume what’s known as a “maintenance” program.
Southworth goes to the center at 7 a.m. every Monday, Wednesday and Friday, where he meets his regular group of friends, “plus or minus a few that have passed on.” He added, “We all go to breakfast after we exercise in the morning, and it’s like a kaffeeklatsch, you know?”
The experts with whom I spoke said that that element of camaraderie can be crucial in the rehab process. Lund said people who have suffered a major illness “go through the denial, the depression, that type of thing. And to be with other people who have heart problems themselves definitely helps.” Casale said his father, who had a bypass operation a few years ago, is part of a “maintenance group” that is almost like family — “it’s kind of cool.”
Southworth said his exercise routine has varied little over the years. One difference is that, whereas patients in the initial rehab phase are continuously monitored by staff and hooked up to EKG machines, now he simply records his own heart rate and blood pressure after every station.
Every session begins with five to six stretches, which are “very, very important,” according to Casale. “Let’s remember,” he said, “most people who’ve had a heart attack are older, they may have orthopedic issues, they usually have not spent a whole lot of time focusing on athleticism. So learning how to warm up carefully — and eventually, at the end, slow down and cool off — is a big part of what the physiologist teaches.”
Southworth then does a slow warm-up on a treadmill before setting it on an incline with a speed of 3 mph for about 10 minutes. Then he rotates between a step machine, an arm ergometer — sometimes called an “arm bike” — and the treadmill before weighing himself, cooling down and checking his resting pulse and heart rate. Since his accident, Southworth can’t do much strength training.
The whole process usually takes a little over an hour, and he is living proof of its effectiveness (along with, of course, sensible eating habits and medication). Before his quintuple bypass, Southworth said his 5-foot-9 frame carried about 250 pounds, but the initial course of rehab got his weight down to around 195, and he has kept it there.
Once victims of a heart attack or heart disease are done with the 12-week program, they are not required to keep coming back to a medical facility for maintenance; that can be done at any gym, or even at home.
Casale noted that “more and more commercial gyms . . . are recognizing that putting programs together for specific populations, like patients who’ve had [heart attacks] in the past or are rehabbing from a cardiac event, is not only part of their mission, but it’s good business.” For heart attack survivors who want to get into a medically supervised maintenance program, Casale suggested checking with a local branch of the American Heart Association, or with hospitals that have “interventional cardiology” programs.
For his part, Southworth gets peace of mind from working out in the vicinity of medical personnel. “This way . . . if something goes wrong, within 10 to 15 seconds, somebody’s there, and they’re taking care of you.”
But things have largely gone right for the 78-year-old since his heart surgery, thanks to his diligence in following doctors’ orders.
“I’m still here for 14 years,” Southworth said. “I get up every morning, put ’em on the floor and thank God I got another day.”
Coronary Artery Disease (CAD) Prescribe on Facebook Tweet Share
Coronary vein ailment is brought about by plaque development in the mass of the conduits that supply blood to the heart (called coronary corridors). Plaque is comprised of cholesterol stores. Plaque development causes within the conduits to contract after some time. This procedure is called atherosclerosis.
Coronary corridor infection is brought on by plaque development in the mass of the conduits that supply blood to the heart (called coronary veins). Plaque is comprised of cholesterol stores. Plaque development causes within the supply routes to contract after some time. This procedure is called atherosclerosis.
Coronary conduit infection (CAD) is the most widely recognized kind of coronary illness in the United States. For some individuals, the primary indication of CAD is a heart assault. You and your social insurance group might have the capacity to help you diminish your danger for CAD.
Reasons for CAD
Computer aided design is brought about by plaque development in the dividers of the courses that supply blood to the heart (called coronary conduits) and different parts of the body. Plaque is comprised of stores of cholesterol and different substances in the supply route. Plaque development causes within the supply routes to limit after some time, which could in part or absolutely hinder the blood stream. This procedure is called atherosclerosis.
An excess of plaque development and contracted vein dividers can make it harder for blood to course through your body. At the point when your heart muscle doesn't get enough blood, you may have mid-section torment or distress, called angina. Angina is the most widely recognized side effect of CAD.
After some time, CAD can debilitate the heart muscle. This may prompt heart disappointment, a genuine condition where the heart can't pump blood the way that it ought to. An unpredictable pulse, or arrhythmia, additionally can create.
Diagnosing CAD
To discover your danger for CAD, your medicinal services group may gauge your circulatory strain, cholesterol, and sugar levels. Being overweight, physical latency, unfortunate eating, and smoking tobacco are danger components for CAD. A family history of coronary illness additionally expands your danger for CAD. In case you're at high hazard for coronary illness or as of now have side effects, your specialist can utilize a few tests to analyze CAD.
Test What it Does
ECD or EKG (electrocardiogram) Measures the electrical action, rate, and consistency of your pulse.
Echocardiogram Uses ultrasound (unique sound wave) to make a photo of the heart.
Exercise stress test Measures your heart rate while you stroll on a treadmill. This decides how well your heart is functioning when it needs to pump more blood.
Mid-section X-ray Uses x-beams to make a photo of the heart, lungs, and different organs in the mid-section.
Cardiovascular catheterization Checks within your supply routes for blockage by embeddings a dainty, adaptable tube through a vein in the crotch, arm, or neck to achieve the heart. Social insurance experts can gauge circulatory strain inside the heart and the quality of blood course through the heart's chambers and gather blood tests from the heart or infuse color into the conduits of the heart (coronary veins).
Coronary angiogram Monitors blockage and stream of blood through the coronary conduits. Utilizes X-beams to identify color infused by means of heart catheterization.
Diminishing Your Risk for CAD
On the off chance that you have CAD, your medicinal services group may propose the accompanying strides to bring down your danger for heart assault or compounding coronary illness:
Way of life changes, for example, eating a more advantageous (lower sodium, lower fat) diet, expanding physical action, and stopping smoking.
Medicines to treat the danger components for CAD, for example, elevated cholesterol, hypertension, an unpredictable pulse, and low blood stream.
Surgical methods to reestablish blood stream to the heart.
Heart Attack
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A heart assault happens when a part of the heart muscle is harmed or passes on in light of the fact that blood stream is diminished or totally blocked.
A heart assault happens when a part of the heart muscle is harmed or kicks the bucket since blood stream is lessened or totally blocked.
At regular intervals, somebody in the United States shows some kindness attack.1
A heart assault, likewise called a myocardial dead tissue, happens when a part of the heart muscle doesn't get enough blood stream. The additional time that goes without treatment to reestablish blood stream, the more prominent the harm to the heart muscle. Take in more about the signs and indications of a heart assault.
Consistently, around 735,000 Americans show at least a bit of kindness assault. Of these cases
525,000 are a first heart assault.
210,000 happen to individuals who have as of now had a first heart attack.1
One of 5 heart assaults is noiseless—the harm is done, however the individual doesn't know about it.1 Coronary course ailment (CAD) is the primary driver of heart assault. A less basic cause is a serious fit, or sudden withdrawal, of a coronary course that can stop blood stream to the heart muscle. In the event that you know the signs and indications of a heart assault and perceive that you or somebody close you is showing at least a bit of kindness assault, look for quick treatment by calling 9-1-1. The more you hold up, the more harm to the heart muscle can happen.
Take in more about what you can do to keep a future heart assault.
Heart Attack Signs and Symptoms
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There are five noteworthy signs and side effects of a heart assault in ladies and men. 1. Mid-section agony or uneasiness; 2. Queasiness, feeling dazed or surprisingly drained; 3. Agony or distress in the jaw, neck, or back; 4. Torment or distress in the arm or shoulder; 5. Shortness of breath.
There are five noteworthy signs and manifestations of a heart assault in ladies and men. Click on the picture to see a bigger form.
The five noteworthy manifestations of a heart assault are
Torment or inconvenience in the jaw, neck, or back.
Feeling feeble, tipsy, or faint.
Mid-section agony or distress.
Agony or inconvenience in arms or shoulder.
Shortness of breath.
Different side effects of a heart assault could incorporate irregular or unexplained tiredness and sickness or spewing. Ladies will probably have these different indications. Take in more about ladies and coronary illness.
Call 9-1-1
In the event that you see the side effects of a heart assault in yourself or another person, call 9-1-1 promptly. The sooner you get to a crisis room, the sooner you can get treatment to avert all out blockage and heart muscle harm or decrease the measure of harm. At the doctor's facility, medicinal services experts can run tests to figure out if a heart assault is happening and choose the best treatment.
At times, a heart assault requires cardiopulmonary revival (CPR) or electrical stun (defibrillation). Spectators prepared to utilize CPR or a defibrillator might have the capacity to help until crisis therapeutic faculty arrive.
Keep in mind, the odds of surviving a heart assault are more noteworthy the sooner crisis treatment starts.
Life After a Heart Attack
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Individuals working out
Expanding physical action can enhance your general wellbeing, heart wellbeing, and personal satisfaction.
In the event that you've shown at least a bit of kindness assault, your heart might be harmed. This could influence your heart's beat, pumping activity, and blood flow. You additionally might be at danger for another heart assault or conditions, for example, stroke, kidney issue, and fringe blood vessel illness (PAD).
You can bring down your odds of having future wellbeing issues taking after a heart assault with these strides:
Physical Activity—Talk to your social insurance group about the things you do every day in your life and work. Your specialist may need you to breaking point work, travel, or sexual action for quite a while after a heart assault.
Way of life Changes—Eating a more advantageous eating routine, expanding physical action, stopping smoking, and overseeing stress—notwithstanding taking endorsed solutions—can enhance your heart wellbeing and personal satisfaction. Get some information about going to a system called heart recovery to help you roll out these way of life improvements.
Coronary illness Risk Factors
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Smoking is a key danger element for coronary illness.
Smoking is a key danger variable for coronary illness.
A few wellbeing conditions, your way of life, and your age and family history can expand your danger for coronary illness. These are called hazard variables. About portion of all Americans (47%) have no less than one of the three key danger variables for coronary illness: hypertension, elevated cholesterol, and smoking.1
A portion of the danger variables for coronary illness can't be controlled, for example, your age or family history. In any case, you can find a way to bring down your danger by changing the variables you can control.
Take in more about coronary illness hazard components:
Conditions
Conduct
Family history and different qualities
Reference
Fryar CD, Chen T, Li X. Commonness of Uncontrolled Risk Factors for Cardiovascular Disease: United States, 1999–2010. NCHS Data Brief, No. 103. Hyattsville, MD: National Center for Health Statistics, Centers for Disease Control and Prevention, US Dept of Health and Human Services; 2012.
February is American Heart Month. What better to way to show someone you love them than by taking care of yourself and your own heart?
In 2010, George Barnes of Jackson, Tenn., had to have an aortic valve replacement and a double bypass.
"I had just gone to the doctor for a checkup, they found the aneurysm and everything just went from there," Barnes explained. "During the surgery for the valve replacement, they also did the bypasses."
Barnes has made some changes since then in order to live a healthier and heart-safe life. He has increased his activity level and is watching what he eats.
Barnes continues cardiac rehabilitation three times a week at the hospital, where he uses the treadmill, elliptical and other machines for cardiovascular exercise. He has also had to change his diet. "My wife takes really good care of me and bakes foods instead of frying them," Barnes boasted. He has quickly learned that "fatty foods build up fat in the arteries."
The heart is one big muscle," Barnes explained. "And if you exercise this muscle on a regular basis, it will strengthen it."
According to Emily Garner, registered nurse and clinical manager at West Tennessee Heart and Vascular Center in Jackson, "It is all prevention and creating public awareness as part of our mission." Some of the foods to add to your diet include fruits and vegetables, whole grains, beans, nuts, fatty fish and oatmeal.
"The body needs a small amount of cholesterol to function properly, but you may be getting too much saturated fat and cholesterol in your diet," Garner explained. "We all need a little fat in our diet but the type of fat matters." Saturated and trans fats will raise cholesterol levels in the blood, such as what is found in butter, ice cream, cookies, and potato chips. Try to choose healthier choices when going out to eat such as baked or grilled foods.
"February is American Heart Month," Garner stated. "And there are many ways to help protect your heart from heart disease and stroke." One of the main things they teach is to "know your numbers." It is important to get regular checkups know your blood pressure, cholesterol and blood glucose. Although risk factors, such as family history, cannot be changed, there are a lot of things that can be done. Another suggestion is to avoid being overweight. Being overweight can increase the risks of high cholesterol, high blood pressure, and Type 2 Diabetes.
According to Garner, the American Heart Association recommends five days a week with at least 30 minutes of activity. "Activities such as brisk walking are great!" she explained. "It is easy, healthy, and all you need is a good pair of shoes." She suggests that if just starting out, you may want to start with a 10-minute walk and work your way up from there.
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