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eNEWSLETTERS

Are You Protecting Your Heart?

February is dedicated to American Heart Month in efforts to raise funds for research and education, and to pass along information about heart disease and stroke.

According to the American Heart Association

90% of women have one or more risk factors for developing heart disease.
Heart disease is the number one killer in women over the age of 20. Research shows one woman will lose her life every minute.
More than 82 million American adults are estimated to have one or more types of cardiovascular diseases. That is one in three people.
On average, 2,200 Americans die of cardiovascular disease each day, which on average is one death every 39 seconds.

While these statistics are extremely scary, there are day to day preventative steps you can take to help keep your heart healthy!

Live better with Life’s Simple 7

Get active

Exercising for at least 30 minutes each day can help reduce your risk of heart disease. Daily physical activity can help;

Lower blood pressure.
Increase good “HDL” cholesterol in your blood.
Control blood sugar by improving your body’s uses of insulin.
Help control your body’s weight.
Mood booster.
Reduce your feelings of stress.

Physical activity is anything that makes you move your body and burn calories.

Control Cholesterol

Cholesterol is a fat like substance found in the bloodstream and in all your body’s cells. Cholesterol is important because it is used for producing cell membranes, hormones, and other bodily functions. But too much cholesterol in the blood poses a health risk for coronary heart disease, which can lead to heart attack and/or stroke.

Learn how to measure your cholesterol: http://mylifecheck.heart.org/PledgePage.aspx?NavID=5&CultureCode=en-US

Eat better

A healthy diet and lifestyle are the best weapons to fight cardiovascular disease (AHA, 2011). Focus on nutrients. To get the best nutrients, choose foods like:

Vegetables.
Fruits.
Whole-grain products.
Fat-free or low-fat dairy products.
Eat fish at least twice a week.
Choose lean meats without poultry and skin. Prepare without saturated fat and Trans fat.
Aim to eat less than 300 milligrams of cholesterol per day.
Aim to eat less than 1500 milligrams of sodium per day.

Manage blood pressure

High blood pressure has been known to be the “silent killer” because it has no symptoms. Hypertension is the single most significant risk factor for heart disease. According to the ADA, one in three adults has high blood pressure, and nearly 21% of them are unaware of it.

Click the link below to learn more about high blood pressure: http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/High-Blood-Pressure-ATH_UCM_002020_SubHomePage.jsp

Lose weight

Did you know that nearly 145 million Americans over the age of 20 are overweight or obese? That is 76.9 million men and 68.1 million women (ADA, 2011).

If you have too much fat around your waist it poses as a higher risk for such health problems, such as; high blood pressure, high cholesterol, and diabetes.

Come up with a fitness and nutrition plan that fits your lifestyle. Set small goals for yourself and celebrate the small victories.

Learn more about your body mass index (BMI) and take action today!
http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/BodyMassIndex/Body-Mass-Index-BMI-Calculator_UCM_307849_Article.jsp

Reduce blood sugar

Did you know those with diabetes are to two to four times more likely to have heart disease or a stroke? The American Heart Association considers diabetes one of the six major controllable risk factors for cardiovascular disease. Meaning, diabetes is treatable!

Work closely with your healthcare provider in learning if you have diabetes, or may be at risk for the disease.

Stop smoking

Smokers have a higher risk of developing many chronic disorders, such as;

Atherosclerosis- the buildup of fatty substances around the arteries
Coronary heart disease
Heart attack
Stroke

To learn more on why it is so important to drop the butt, click below:
http://www.heart.org/HEARTORG/GettingHealthy/QuitSmoking/Quit-Smoking_UCM_001085_SubHomePage.jsp

In efforts to raise awareness for heart disease, wear Red during the month of February!
Sources:
http://www.americanheart.org/presenter.jhtml?identifier=4441
http://www.webmd.com/heart-disease/slideshow-visual-guide-to-heart-disease

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