Heart disease such as coronary artery disease affects an estimated 60 million Americans and many of them don't even know it. Certain lifestyle choices, such as smoking, overeating and eating foods high in saturated fat, stress the heart and contribute to the development of heart disease.
It's time to listen to your heart. By making some simple lifestyle changes, you can ensure your heart's continuing good health.
Improve your diet. A healthy balanced diet that includes fruits, vegetables, grains, fish, poultry, lean meat and low-fat dairy helps keep your body and your heart fit. Avoid processed foods that are high in saturated fat, cholesterol and trans fatty acids.
Lower your fat and cholesterol. The American Heart Association recommends that people reduce their saturated fat intake to less than 7 percent of their total calorie intake per day and reduce cholesterol consumption to less than 200 mg per day in order to lower blood lipid levels.
Keep a healthy weight. A body mass index (BMI) of 18.5 to 24.9 is considered healthy and helps to prevent the development of diabetes. To calculate BMI, use this formula: Divide your weight in pounds by your height in inches squared. Multiply by 703.
Exercise. Moderate exercise for a minimum of 30 minutes on most-preferably all-days of the week promotes a healthy heart. Remember to consult your doctor before starting a new exercise program, especially if you have been sedentary, are overweight, are middle-aged or older, or have a medical condition.
Quit smoking. Your risk of having a heart attack is greatly reduced if you quit. Your health care provider can help by offering advice as well as prescribing medications, nicotine patches and other methods that can help you stop for good. Also try to avoid exposure to second-hand smoke.
Lower your blood pressure. High blood pressure, also known as hypertension, can lead to heart disease. Losing weight, limiting alcohol intake, increasing physical activity and reducing salt in the diet help reduce high blood pressure. Remember that normal readings are at 120/80 mm Hg or lower. Have your blood pressure checked at least once a year.
Take aspirin. Those who are at high risk for developing heart disease within 10 years should consult with their physician about the health benefits of taking a low-dose aspirin daily.
Control diabetes. Maintaining good control of blood sugar levels results in less strain on the heart. Those with diabetes should try to keep their fasting blood glucose levels at less than 110 mg/dL.
Know the risk factors. Uncontrollable risk factors for heart disease include being older than 65, ethnicity and family history. If you know you are at risk, you can make the lifestyle adjustments necessary to decrease your risk.
Know the warning signs. If you recognize any of the following, act quickly. The warning signs of a heart attack may include:
• An uncomfortable pressure, fullness, aching, squeezing, burning pain or tightness in the center of your chest that may spread to your shoulders, neck, jaw or arms and that lasts for two minutes or longer.
• Sweating, dizziness or fainting.
• Nausea, vomiting or a feeling of severe indigestion.
• Shortness of breath.
If you are experiencing any of these symptoms, seek medical care immediately.
This February, make a commitment to improving your heart health. You'll reap the benefits for years to come.
— Dr. Guy Reed Chief of Cardiology MCG Heart Center
