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 February is American Heart Month!
Heart Disease is the leading cause of death in the United States and a major cause of disability. About every 25 seconds, an American will have a coronary event. Learn more about coronary heart disease, which often appears as a heart attack and is the most common heart disease in the U.S.
The American Heart Association statistics shows that 37.4% of American men and 34.9% of American women suffered from some form of cardiovascular disease in 2006. While you can't control some risk factors, such as age, sex and heredity, there are things that you can do to improve your heart health:
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Avoid tobacco: Smokers' risk of developing coronary heart disease is 2 to 4 times higher than non-smokers. Smoking and tobacco is a major cause of artherosclerosis - a buildup of fatty substances in the arteries. The longer you smoke, you increase your risk of heart attack. Check out www.SmokeFree.gov for tips on quitting and where to get help.
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Watch your cholesterol: As your cholesterol goes up, so does your risk of heart disease. While heredity affects your cholesterol level, eating a diet low in saturated fat will help to reduce cholesterol in your blood stream. Remember that all fats are not created equal. The American Heart Association offers diet guidelines for healthy people and those with known heart disease. |
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Watch your blood pressure: A high blood pressure puts a bigger load on your heart, which makes the walls thicker and stiffer. It also increases your risk of stroke and kidney disease. Studies have shown that you can lower your blood pressure by changing your diet. The U.S. Department of Health and Human Services has produced a publication on a recommended eating plan, Your Guide to Lowering Your Blood Pressure with DASH (approximately 1MB PDF file). |
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Increase your physical activity: Regular, moderate-to-vigorous physical activity helps prevent heart and blood vessel disease. You get greater benefits for more vigorous activity, but even a moderate level of exercise, if done regularly and long-term, reduces your risk. It helps control cholesterol levels, blood pressure, obesity and diabetes, too. Some tips can be found at Move to Prevent and Control High Blood Pressure: Mission Possible from the U.S. Department of Health and Human Services. |
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Maintain a healthful weight: If you have excess body fat - especially around your waist - it increases your risk of heart disease, raises your blood pressure & cholesterol and increases your risk of developing diabetes. Losing as few as 10 pounds can lower your risk. See the American Heart Association's No-Fad Diet and the CDC's Healthy Weight - it's not a diet, it's a lifestyle for help on healthy weight-loss. |
Are You At Risk?
Some of the risk factors for Heart Disease, such as high blood pressure and high cholesterol, do not have symptoms and you may be at risk and not be aware. Ask your health care professional to check for these conditions.
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Measure your risk of heart disease and make a plan for how to prevent it in the near future! Use the American Heart Association Risk Assessment Tool to check your risk of heart attack or dying from coronary heart disease in the next 10 years. See if you have
metabolic syndrome (a group of risk factors that greatly increase your chances of developing cardivascular disease and diabetes.)
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Choose To Move! Join other women from across the country who are meeting their heart-health goals through the American Heart Association's BetterU program. It's a 12-week on-line program with tips for becoming more physically active and strategies to improve your health. Sign up on-line at www.choosetomove.org.
Go Red! Take part in the American Heart Association Program and Love Your Heart.
Take a Heart Checkup. Learn how to understand your enemy. Get recipes and tips. Go to www.goredforwomen.org for more information.
Start! is the American Heart Association's movement calling on all Americans and their employers to live longer, more heart-healthy lives through walking and other healthy habits. Click here for more information.
Remember to consult your doctor and/or dietician before starting an exercise program or modifying your diet significantly.
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