Tips to Be Heart Healthy

Heart disease, also known as cardiovascular disease, is preventable. According to the Centers for Disease Control and Prevention, it is the leading cause of death for men and women. Cardiovascular disease refers to a range of diseases that can affect the heart such as blood vessel and coronary artery disease, heart rhythm problems, heart infections and congenital heart defects. Seek professional help to determine your risk factors for heart disease.

Diet

• Eating fruits, vegetables and whole grains can prevent heart disease by controlling weight and blood pressure. A diet rich in fiber protects the heart because it lowers blood cholesterol and prevents diabetes by regulating blood sugar levels. Limiting certain fats is also beneficial. Saturated and trans fats increase the risk of coronary artery disease. Major sources of saturated fats include red meat, dairy products, coconut and palm oils. Trans fat can be found in fried foods, bakery products, packaged snack foods and margarine. Eating one or two servings of fish can help keep the heart healthy.

Exercise

• Being overweight or obese is a risk factor for heart disease, especially if the body mass index is 25 or higher. Exercising can help achieve or maintain a healthy weight and control diabetes, high blood pressure and elevated cholesterol levels. Before engaging in any physical activity, check with your doctor first. Perform 30 to 60 minutes of moderate exercise a week for three to five days. Workouts can also be broken into several 10 minute sessions.

Regular Screening

• Doctors can perform several tests to determine if you are at risk for heart disease. High blood pressure should be checked at least every two years. Optimal blood pressure is less than 120 systolic and 80 diastolic. Bad cholesterol, also known as low-density lipoprotein, increases the risk for heart disease when levels are high. Aim for a LDL level below 130 mg/dL if there is no history of cardiovascular problems, or below 70 mg/dL if one or more risk factors for heart disease are present. Diabetes screening should occur every three to five years if you are overweight or have a family history of the disease.

Lifestyle Factors

• Smoking is a major risk factor for heart disease. The chemicals constrict blood vessels, forcing the heart to work harder, and reduce oxygen in the blood. Quitting smoking can decrease these health effects. Limiting alcohol intake also helps keep the heart healthy. Men and women should not have more than two and one drink per day, respectively. When consumed in moderation, drinking can have a protective effect on the heart. Manage and reduce stress through muscle relaxation and deep breathing and practice good hygiene habits to avoid heart infections.