February marked the 58th anniversary of American Heart Month. Heart disease is the number one killer in the United States. More Americans die every year from heart disease than from all cancers combined. It is important for people to take a serious look at what they can do to lower their risk for heart disease not only this month but throughout the year.
The following tips will help you get started on a path toward a healthy heart:
- Be Active. Physical activity is one of the best ways to fight off heart disease. Your heart is a muscle and just like any other muscle it needs to be exercised. Any amount of activity is better than not doing anything. However, at a minimum you should be doing 45-60 minutes a day. Whatever activity you chose (weight training, cardio, swimming, etc.) you need to be getting your heart rate up!
- Maintain a Healthy Diet. Include a variety of fruits and vegetables, whole grains, low-fat dairy products and lean protein sources (chicken breast, fish, turkey, nuts, beans). Avoid foods and beverages that are high in fat, sugar and sodium. Eating foods low in saturated fat and cholesterol and high in fiber can help prevent high cholesterol. Limiting sodium in your diet can also lower your blood pressure (high blood pressure increases your risk of heart attacks).
- Aim for a Healthy Weight. Carrying extra weight especially in your mid-section is especially hard on the heart. If you are overweight, losing just 5% to 10% of your starting weight can make a big difference in lowering your blood pressure.
- Avoid Tobacco. Smoking increases your risk for heart disease, heart attack and other heart related complications. If you do not smoke, then do not start. If you do smoke, quitting will lower your risk for heart disease. I realize that quitting smoking is difficult but check with your insurance provider as most offer some form of smoking cessation programs. Also try to avoid secondhand smoke.
- Limit Alcohol Use. If you choose to drink alcohol, limit your intake to no more than one to two drinks a day for men and no more than one a day for women. Alcohol can increase blood pressure.
- Know Your Numbers. Check cholesterol and triglyceride levels regularly. Monitor your blood pressure multiple times per week. Staying informed will allow you to better manage your health and prevent certain health conditions from developing.
If you have heart disease, it is not too late. Following these preventive tips can help manage and improve your condition. Also, if you have been prescribed medication by a physician for heart issues please be sure to take it as directed. If you have any questions about where or how to get started please contact one the Houstonian personal trainers or dietitians. They have years of experience to help you on your journey to a healthier lifestyle!
By Personal Trainer Chad Fuqua