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This Valentine's Day (and all year round) give your heart the tender loving care it deserves!
This Valentine’s Day (and all year round) give your heart the tender loving care it deserves!

As Valentine’s Day approaches, many of us are considering buying heart-shaped boxes of candy for our loved ones. But have you given your own heart any TLC lately?

Your heart delivers life-sustaining oxygen to your cells while removing harmful waste such as carbon dioxide. This fist-sized organ is probably the hardest working muscle in your body, beating approximately 100,000 times per day. That’s 35 million times a year!

Yet most of us aren’t giving our hearts the tender loving care they deserve. According to the National Heart, Lung and Blood Institute (NHLBI),

  • 4 out of 5 Americans suffer from some form of heart disease. The most prevalent form of heart disease is coronary artery disease (CAD).
  • Heart disease costs Americans $313 billion each year in terms of health care, medications and lost productivity.
  • 500,000 Americans die of heart disease each year. According to the American Heart Association, since 1984 more women have died of heart disease than men.
  • As early as age 45, a man’s risk of heart disease begins to rise significantly. For a woman, the risk starts to increase after menopause.
  • Half of men and 64 percent of women who die suddenly of heart disease have no previous symptoms of the disease.
Even activities like gardening can help keep your heart healthy and fit!
Even activities like gardening can help keep your heart healthy and fit!

A common misconception is that heart disease mainly affects older men. But according to the NHLBI you’re at higher risk to develop heart disease if you:

Take Control of Your Heart Health

Some risk factors for heart disease, such as family history and race, can’t be avoided. But the good news is, the majority of heart disease can be prevented. In fact, research has shown that a healthier lifestyle can go a long way to manage or even prevent heart disease.

Eating a rainbow of colors will add important vitamins, minerals and fiber to your diet.
Eating a rainbow of colors will add important vitamins, minerals and fiber to your diet.

Consider making these proven, therapeutic lifestyle changes:

  • Quit smoking! Stay clear of second-hand smoke.
  • Try to get at least 30 minutes of exercise at least five times a week. It doesn’t have to be intense exercise; walking the dog, gardening or even housecleaning count! The important thing is to keep moving.
  • If you drink alcohol, do so in moderation (maximum 2 alcoholic drinks per day for women and 3 drinks per day for men).
  • Maintain a healthy body weight, as indicated by a Body Mass Index <25 kg/m2. If your BMI exceeds this number, make it a goal to lose 10-15% of your body weight. Learn more about BMI.
  • Limit your saturated fat intake to less than 10 percent of your total calories and try to avoid trans fatty acids altogether. Learn more about healthy versus unhealthy fats.
  • Eat more fish-especially oily fish that are rich in omega 3 fatty acids such as sardines, trout, and salmon. White fish such as cod and haddock are also healthy since they’re low in fat. Avoid deep-fried fish or fish coated in batter or breadcrumbs. Learn more on how eating fish is good for your heart.
  • Consume more fruits and vegetables. Fruits and vegetables are loaded with health-giving nutrients such as vitamins, minerals and fiber, and they’re low in fat. Try to eat a “rainbow” of colors throughout the week. Bright, natural colors are indicative of high nutrient content. (Avoid artificial colors found in processed foods such as colored cereals and popsicles.) See a list of easy tips on incorporating more fruits and vegetables into your diet.
  • Decrease your salt intake. According to a recent study published in the American Journal of Health Promotion, reducing salt intake in the average population to 1500 mg per day may save $26 billion health care dollars and reduce cases of high blood pressure by 16 million.1

While these recommended changes seem like common sense, the truth is that most people won’t achieve them overnight. After all, some of the unhealthy habits that lead to development of heart disease can take years to develop. So be patient with yourself and commit to make small, yet steady changes.

Further Improve Your Chances of Success

Make heart health a team effort that includes your health care provider, family members and friends.
Make heart health a team effort that includes your health care provider, family members and friends.

Take an active role in your relationship with your Graybill provider. At your next visit, ask your provider about identifying your individual risk factors for heart disease. Be honest and open about your lifestyle and family history. Then ask him or her if there are steps you can start taking now to improve your heart health.

Get others involved. Share your goals with your family and friends, and be accountable to one another for being active, eating healthier, and if applicable, not smoking. A study published in the Journal of Consulting and Clinical Psychology found that people who recruited three friends or family members to assist them in their weight oss goal had better results reaching and maintaining their goals than people who had no buddy system.2

 

Your Partner In Health,

Graybill Medical Group

Sources:

1. Palar K, Sturm R. Potential societal savings from reduced sodium consumption in the U.S. adult population. Am J Health Promot. 2009 Sep-Oct;24(1):49-57.

2. Wing RR, Jeffery RW. Benefits of recruiting participants with friends and increasing social support for weight loss and maintenance. J Consult Clin Psychol. 1999 Feb;67(1):132-8.