Matters of the Heart
That small but powerful muscle beating in your chest needs some attention. Heart disease, also known as cardiovascular disease, is America’s #1 health problem. Indeed, it’s estimated that over 80 million Americans have some form of cardiovascular disease. With February being American Heart Month, it’s a good time to take a close look at this serious medical condition.
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What is heart disease?
Heart disease is the narrowing or blockage of the arteries or veins that provide oxygen and blood to the heart and body tissue. Left untreated, heart disease can lead to heart failure or stroke. High blood pressure, also known as hypertension, is the most common form of heart disease, affecting approximately 50 million Americans. Hypertension forces the heart to work harder to pump blood throughout the body. Another type of heart disease is
atherosclerosis, the buildup of cholesterol and calcium deposits (plaques) inside the lining of the arteries. If atherosclerosis occurs in the legs or other parts of the body, the condition is called peripheral arterial disease (PAD). Coronary heart disease occurs when the arteries supplying the heart with blood become narrowed or blocked.
What are the risk factors for heart disease?
Heart disease is a complicated condition. Many risk factors contribute to the disease. There are two risk factors over which you have no control: age and heredity. The older you are, the greater your risk. You are also at greater risk if either one of your parents suffered from heart disease.
Fortunately, there are several risk factors that you can control. Your diet, weight, physical activity and exposure to tobacco smoke are all contributing factors.
How do I know if I have heart disease?
There are millions of Americans who have heart disease but don’t know it. For example, high blood pressure is known as the Silent Killer because its symptoms can go undetected for years. The first step in the fight against heart disease is to have an annual physical with your primary care physician and have your blood pressure checked regularly. The American Heart Association also suggests that everyone have a resting electrocardiogram (ECG) at age 20, 40 and 60, even if you have no symptoms of heart disease. You should also talk to your physician about your risk factors and how you can be proactive in fighting the disease.
How can I prevent heart disease?
Diet plays a big factor. Avoid saturated fats, which are mainly found in meat, butter and diary products. You should also eat fewer foods that have processed hydrogenated fats, such as margarine and shortening. These increase your cholesterol levels. Instead, choose foods that have polyunsaturated fats. For example, use oils that come from safflower, sesame or sunflower seeds. Use more olive, canola or peanut oils. Better yet, choose meats that have been baked, broiled or grilled instead of fried.
Regular physical activity is another key to preventing heart disease. The success of any exercise program starts with consistency and perseverance. You have to stick with the program! Aerobic exercise, which is any activity that increases your heart rate, is especially beneficial. Most experts recommend thirty minutes a day of aerobic exercise at least three times a week. Walking is a great way to increase your heart rate, but you can also achieve your 30-minute goal by doing 5- to 10-minute activities around the house. Sweeping the floor, raking leaves, or taking the stairs are all examples of daily activities that promote a healthy heart. Regular exercise will also improve your balance, flexibility and muscle strength.
Finally, here are two more positive steps you can take. If you smoke, find a way to quit. Join a smoking cessation class, for example. And if you have diabetes, be diligent in monitoring your condition and taking your prescribed medications.
This February, take matters of your heart into your own hands. Commit yourself to learning more about heart disease and making positive lifestyle changes. After all, at the heart of a healthy person is a healthy heart.