There have been a lot of accomplishments over the past year in the treatment of heart disease. Some of the accomplishments include novel drugs for heart failure, new blood pressure treatment guidelines and the success of a public access defibrillation. Other major milestones include a new blood thinner, a potent clot-busting substance extracted from the saliva of vampire bats, and a new approach to clear plaque from arteries.1
Don’t let the good news fool you, cardiovascular disease is still America’s number one killer, with stroke coming in a close third.2
There are things that you can do to help keep you from becoming one of the statistics. For example, develop healthy eating habits, exercise, don’t smoke, drink responsibly and know your risk factors. The Plan offers many programs aimed at educating you on proper eating habits, how to quit smoking and more. In the meantime, listed below are just a few tips to help you understand some the ins and outs of heart health.
Tips for Keeping Your Heart Healthy
- History. Know your family history and inform your health care professional of any hereditary risks.
- Checkups. Prevention is key --don't skip annual checkups.
- Control high blood pressure. The American Heart Association guidelines have changed to include a new category of prehypertension, an ominous precursor to chronic high blood pressure.Blood pressure should be no more than 120/80 mm Hg.
- Fiber. Eat plenty of soluble fiber daily from foods like oatmeal, oat bran, beans and barley.
- Vitamins C & E. Enjoy foods rich in the antioxidant vitamins C -- strawberries, citrus fruits -- and E, found in seeds, nuts and fortified ready-to-eat cereals and whole grains.
- Watch Your Fat. Choose fewer foods high in saturated fat, total fat and cholesterol by selecting lean meats and low fat dairy foods.
- Weight. Lose excess weight to help lower blood levels of harmful LDL cholesterol.
- Exercise. Get regular physical activity. Even a low to moderate intensity daily walk counts. For example, skip the elevator and walk up the stairs or park in the furthest parking space.
- Lower your stress level.
- Stop smoking. If you need help, contact the Plan for more information on “Get Off Your Butt: Stay Smokeless for Life” smoking cessation program.
When you have a choice, make a heart healthy decision.
Quick Links:
Reference: The American Dietetic Association, www.eatright.org.
1American Heart Association 2003 year-end report. www.americanheart.org. Accessed January 2004.
2New stats show heart disease still America's No. 1 killer, stroke No. 3. The American Heart Association, www. americanheart.org. Accessed January 2004.
The material contained in Healthy Habits is not intended to be medical advice on any particular matter. Readers should seek appropriate professional advice before acting on the basis of any information contained in this publication. This information is provided courtesy of Optima Health.
Each edition of Healthy Habits is reviewed and approved by Optima Health's Editorial Board prior to publication.