Five Ways to Love Your Heart
By Irene Kraft, The Morning Call, Allentown, Pa.
Feb. 13–If you’re planning to share your heart with someone this Valentine’s Day, be sure it’s worth sharing.
One of the best gifts you can give your loved ones is a healthy you. That’s reassurance to them that you’ll be there to share life and care for them. And one of the best ways to start is by taking care of the most important muscle in your body — your heart.
Learning to eat better, exercise often and control your risk factors for heart disease can add years to your life. These tips from the American Heart Association and the Mayo Clinic will help you love your heart a whole lot smarter:
EAT HEART-SMART
Better eating habits can reduce your risk of heart disease. Choose the right foods and prepare them in a healthy way. Strive for a diet rich in fruits, vegetables, whole grains and low-fat dairy products. Legumes, low-fat sources of protein and certain types of fish can reduce your risk. And limit your intake of saturated fats (primarily found in beef, butter, cheese, milk and coconut and palm oils) and trans fats (think: deep-fried fast foods, bakery products, packaged snack foods, margarine and crackers).
GET MOVING
Regular, moderately vigorous physical activity can reduce your fatal heart disease risk by a quarter. It increases blood flow to your heart, which strengthens contractions and enables it to pump with less effort. Getting 30 to 60 minutes of moderately intense exercise most days of the week is the current federal guideline, but even less is better than none. Taking the stairs, walking the dog, doing housework and gardening all count toward your daily total.
MAINTAIN A HEALTHY WEIGHT
Excess weight can lead to high cholesterol, high blood pressure and diabetes, all of which increase your risk for heart disease. Following diet and exercise recommendations will help you lose, but how do you know if you’re on target? One measure is the body mass index, which uses weight and height to determine bodyfat percentage. A BMI higher than 25 puts you at risk. (Google “BMI calculator” to find one to measure yours.) Women who are fit and muscular can have high BMIs and not be at risk. Weight circumference is another tool. Generally, women with a waist measurement greater than 35 and men with one greater than 40 are at risk.
DON’T SMOKE OR USE TOBACCO
Smoking is the most powerful and preventable risk factor for heart disease, say the experts. Tobacco smoke contains more than 4,800 chemicals that attack your heart and blood vessels. No amount is safe, not even smokeless tobacco, low-tar and low-nicotine cigarettes or secondhand smoke.
GET REGULAR HEALTH SCREENINGS
The only way to know if heart-damaging blood pressure and cholesterol levels are high is through regular screenings, starting in childhood. Have your blood pressure checked every two years or more often if results are higher than 120/80 and family risk is high. Check cholesterol every five years or more often if you have less-than-optimal results or other risk factors. Levels of 240 or more put you at high risk — twice the risk of those with 200. If you’re borderline high, 200-239, start taking risk-reducing measures.
It requires a commitment, but taking better care of your heart will pay you back with better health. Baby steps to change are OK. Even a small weight loss can reduce your risk by 10 percent.
Irene Kraft, Lifestyle Editor
610-820-6597 or irene.kraft@mcall.com
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Copyright (c) 2007, The Morning Call, Allentown, Pa.
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