Heart Health- Behaviors

McLennan

Wellness

“Be well in 2015.”

About 600,000 people die of heart disease in the US every year- that is 1 in every 4 deaths. Everyone can take steps to lower their risk for heart disease, and those who already have heart disease can manage their condition with these same steps.

What is HEART health?

Heart health is the absence of heart disease. Heart disease is any heart condition that diminishes the ability of the heart to function- thus our body cannot function at full potential. The most common type of heart disease in the US is coronary artery disease (CAD). CAD occurs when plaque buildup (atherosclerosis) makes it harder for blood to flow. Plaque buildup can cause the arteries to narrow over time and the heart muscle to weaken. This increases the risk for heart attack, stroke or other heart conditions.

What are “risk factors”?

Anything that puts you at a higher risk for developing heart disease is considered a risk factor. Risk factors for heart disease include conditions we already have, our health behaviors, or genetic factors. This week let’s look at our health behaviors (next week we will explore conditions and genetics).

Behaviors

· Physical Inactivity is related to the development of heart disease. It also can impact other risk factors, including obesity, high blood pressure, high triglycerides, a low level of HDL (good) cholesterol, and diabetes.

· Several aspects of peoples' dietary patterns have been linked to heart disease and related conditions. These include diets high in saturated fats and cholesterol, which raise blood cholesterol levels and promote atherosclerosis. High salt or sodium in the diet causes raised blood pressure levels.

· Obesity is excess body fat. It is linked to higher LDL (bad) and to lower HDL (good) cholesterol, high blood pressure, and diabetes- all of these increase your risk for heart disease and other conditions.

· Cigarette smoking promotes atherosclerosis and increases the levels of blood clotting factors. Also, nicotine raises blood pressure, and carbon monoxide reduces the amount of oxygen that blood can carry. Exposure to other people's smoke can increase the risk of heart disease even for nonsmokers.

· Excessive alcohol use leads to an increase in blood pressure and cholesterol levels, and increases the risk for heart disease.

How can I protect my HEART?

Exercise it! Try to be active (think huffing and puffing- jump rope, basketball, dancing, etc.) for at least 30 minutes every day.


Eat a variety of healthy foods. Aim for at least 1 ½ cups fruit and 2 ½ cups veggies for women, 2 cups fruit and 3 cups veggies for men.


Avoid foods high in unhealthy fats (saturated and trans) and sodium. - Consume less than 2,300 milligrams of sodium a day (about 1 teaspoon of salt). NO trans fats!


Avoid tobacco. Smoking (and second hand smoke) can damage the heart, lungs and blood vessels. If you don’t smoke- don’t start. If you do- make a plan and a goal to quit!


Practice moderation with alcohol. Women should have no more than 1 drink a day. Men should have no more than 2 drinks a day.