Healthy Hearts

Kelly Gonzalez
Busy Bodies
Date Published: February 25, 2009

Healthy Hearts

February has gone by so fast; I nearly forgot to mention one very important health alert for this month. February is American Heart Month. All over the country volunteers from the American Heart Association raise money for further research and education about heart disease.

Coronary heart disease is the leading cause of death in the United States. According to the American Heart Association nearly 15 million Americans have some form of the condition. Coronary heart disease occurs when plaque, made up of fat, cholesterol, calcium, and other substances in the blood, builds up along the walls of the arteries and slows down or stops blood and oxygen from getting to the heart muscle.

To protect yourself against coronary heart disease it’s important to access your risk factors and modify your lifestyle if necessary. Some common risk factors include:

Age, Heredity, and Gender

Prevention is always the best remedy, but there are some factors out of your control that can raise the stakes.
Unfortunately, age is an inevitable factor that can increase your risk of heart disease. Many physicians suggest to get tested as early as age 40, especially if you’re a man. Coronary heart disease has been found to be more common amongst men. Women are still absolutely at risk due to age, lifestyle, and other factors. Recent research has shown that women who go through menopause early are at a higher risk of developing coronary heart disease.

If heart disease runs in your family you are more likely to develop a condition in the future. It’s a matter of genetics. If your father or brother was diagnosed before age 55 or if your mother or sister was diagnosed before age 65 your chances of coronary heart disease increase.

Exercise, Diet, and Stress Levels

Other risk factors can be treated and prevented. Many depend upon your lifestyle choices. By remaining physically active and eating a healthy diet low in saturated fat you can manage your weight, which helps decrease your heart’s workload. Exercise and other forms of stress relief are great preventive measures since numerous studies have linked stress to conditions that cause heart disease.

Blood Pressure and Cholesterol

Regular exercise and a balanced diet help lower your blood pressure and cholesterol. Normal blood pressure is 120/80 mmHg or less. High blood pressure, which puts you more at risk of heart disease and other conditions, is considered to be at or above 140/90 mmHg. A healthy cholesterol level is less than 200mg/dL. A diet that is low in saturated fat is best for maintaining healthy cholesterol levels. A healthy adult should aim to consume no more than 300 mg of cholesterol a day. Those at higher risk should consume no more than 200 mg/day. Foods that are high in soluble fiber such as whole grains, fruits, and vegetables help prevent the digestion of cholesterol. Fish and other products such as flax seed oil are rich in Omega 3-fatty acids, which can help prevent blood clots, and are a helpful aid in fighting heart disease.

Limit Alcohol and Smoking

Excessive alcohol consumption and smoking are habits to ditch for general good health. They are primary causes of heart disease. A smoker’s risk of heart disease is 2-4 times greater than a non-smoker. Excessive alcohol consumption, consisting of 3 drinks or more/day has been linked to plaque build up in the arteries, and stroke.

It’s no surprise that coronary heart disease is so prevalent amongst Americans. The typical American lifestyle is a high-risk situation. Many people are faced with daily stress, lack of time to exercise, and readily available processed foods high in fat and cholesterol. It’s vital to see your physician regularly, determine if you’re at risk, and start a treatment or prevention plan. American Heart Month 2009 is almost over, but it’s never too late to put some heart into your personal health care.