Take Charge of Your Health - Problems of the Heart
Don’t let life harden your heart.
-Pema Chodron
In this time of uncertainty when we are all discussing the coronavirus, it is good to know that we do have control about some things that affect our health. Small changes in your daily routine can lead to BIG opportunities in living a healthier and longer life. It is an area of our health where we do have some control and can make a difference.
Heart disease is the leading cause of death in the U.S. with almost half of American adults living with cardiovascular disease. There are a host of heart conditions including heart attacks, sudden cardiac arrest, coronary artery disease, arrhythmia, valvular disease, peripheral vascular disease, and heart failure.
Medical researchers estimate that about one half of all deaths from heart disease can be prevented if people stop smoking, eat healthier, exercise more and maintain a healthy weight. The good news is that there are things you can do to help the heart work better, stall some heart disorders and feel better.
Lifestyle changes can have a significant impact on the way you feel. It is important to monitor your weight and eat a heart-healthy diet which is low in sodium, fat, and cholesterol. Cut back on red meats, processed foods, trans-fats, sugars, diary, and eggs. Instead, adopt a diet focused on vegetables, legumes, (such as beans and peas), fish, fiber such as whole grains, and fruit. Although counting calories can be helpful, much more important is the quality of your diet. It is also very important to stop smoking, monitor your intake of caffeine and alcohol, and engage in at least 150 minutes of moderate physical activity each week, and spend quality time with friends and family.
Since there are three common causes of heart failure (narrowing of the arteries, high cholesterol and high blood pressure), there are medications that lower blood pressure, relax blood vessels, and flush fluid from your system. Since one major cause of heart disease is cholesterol, it is important to monitor your LDL and HDL levels through regular blood testing (Every 2 years in your teens, 20’s, 30’s, 40’s. Every year after age 55). The amount of LDL in the blood may be the best indicator of your risk of heart disease. According to the American Heart Association, everyone should strive for LDL below 100 mg/dL. Statins are the most common and effective medication to reduce high cholesterol.
With heart failure, the heart muscle grows weak or stiff making it difficult for the heart to pump needed blood and oxygen throughout the body. Symptoms of heart failure can include: shortness of breath, fatigue, rapid or irregular heart beat, lightheadedness, swelling in the feet, ankles and legs, rapid weight gain, and a chronic cough. If you experience these symptoms, your doctor can use blood tests, X-rays, an electrocardiogram, an echocardiogram and/or a stress test for a specific diagnosis.
So take charge:
Pay attention to your symptoms
Visit your doctor on a regular basis
Stop smoking
Eat more plant-based foods
Take a brisk walk
Find ways to reduce your stress
Get a good night’s sleep.
As always, join us on the Health-E³ website blog page. We look forward to hearing your thoughts and experiences. Feel free to ask questions about anything on the website or suggest ideas for additional helpful information. And remember, it's up to you to Take Charge of Your Health..