Provider Content
What You Can Do to Protect Your Heart By Teresa Capriotti
Similar to a car’s engine, the heart is a powerful muscle that keeps the body moving. Many people take better care of their car than they do their heart. They make sure to get frequent oil changes, regular tune ups, and fuel it with the proper gasoline. But when it comes to their bodies the fuel comes from high fat high sodium foods, they smoke, and get out of breath walking up a flight of stairs. Medical professionals have discovered some amazing treatments and cures for heart and vascular disease, but they can’t control the way a woman takes care of her body. Life’s longevity will be determined on how the heart is treated.
Cardiovascular disease affects more women than men and is responsible for more than 40% of all deaths in American women. Certain factors play an important role in a person’s chance in developing heart disease. While some risk factors such as gender, age, and genetics cannot be controlled, other risk factors can be reduced. There are many lifestyle changes that women can make to decrease their chances of having heart disease.
A heart healthy diet includes limiting salt intake to no more than 2400 milligrams a day. A woman’s daily diet should consist primarily of fruits, vegetables, grain products, lean meats, and fish. Limiting fats, especially saturated fats and cholesterol, is very important in the daily diet. These types of food include cheese, whole milk eggs, and fatty red meats.
A major risk factor for cardiovascular disease is smoking. Smoking decreasing the levels of good cholesterol and increases the risk for heart disease. There is some good news— no matter how long or how much someone has smoked, smokers can immediately reduce their risk of heart attack once they have decided to quit.
Exercise can’t be stressed enough. A woman should exercise at least three times a week for 30 minutes. This does not mean that 100 yard sprints are necessary. All it takes is some type of activity to elevate the heart rate such as brisk walking, jogging, or cycling. If the day does not allow for 30 consecutive minutes of exercise, short bouts that add up to 30 minutes have shown to be just as affective. Not only will exercise burn off calories but also reduce appetite, lower blood pressure, reduce stress levels, and raise good cholesterol (HDL).
Maintaining an ideal weight helps in the fight to prevent heart disease. Not only does obesity in general cause problems, but where the weight is distributed is a risk factor as well. Women who have excess weight around the waist are at greater risk than those who carry the weight around the hips. Incorporating a healthy diet and exercise plan is a great way to maintain or lose weight.
Everyone hears high blood pressure is bad, but do they understand why? High blood pressure, if left untreated, makes the heart work harder while speeding up the hardening of the arteries leading to an increased risk of heart attack, stroke, and kidney failure. At greater risk are women with a history of high blood pressure as well as African American women and overweight women with high blood pressure. With diet, exercise, and if medically necessary with a prescription from a doctor high blood pressure can be controlled.
It is important to take control, understand the risk factors of heart disease, and take the necessary actions to prevent a heart-related occurrence. Take time to focus on health by providing the proper fuel and maintenance for the body.
For more information on heart disease or to contact a physician at the Arizona Heart Institute visit http://www.azheart.com/ or call (602)266-2200.
