National Heart Awarenss Month: Risk Factors for Heart Disease

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Good Morning!

 

National Heart Awarenss Month: Risk Factors for Heart Disease

 

The month of February is National Heart Awarenss Month. Throughout

the month I will be writing tips and methods to balance and maintain

Heart Health.

 

Risk Factors for Heart Disease

 

1. Maintain a Healthy Weight with Exercise

 

Move it! The body was designed to move, so do not be stationary.

Incorporate the right amount of cardiovascular aerobic exercise to

get your heart pumping and a regular regimen of weight baring

exercise and gentle stretching!

 

2. Eat Heart Health Foods

 

These foods include non meat sources of protein (grains, tofu, nuts),

fish, poultry, lean meat (35-60 grams per day), skim or low-fat milk,

cottage cheese, margarine (non hydrogenated, that is high in

vegetable oils such as corn, cottonseed, safflower, sunflower,

sesame, or soybean). Also onions, garlic, chickpeas, fresh vegetables

and fruit.

 

3. Check Your Cholesterol

 

Cholesterol is a type of fat that is an essential nutrient for your

body. High levels of saturated fats can cause an excess of

cholesterol to build up in the arteries. Cholesterol is considered

abnormal when the Total cholesterol is 200 or higher. HDL or " good "

cholesterol level is less than 40. LDL or " bad " cholesterol is more

than 160.

 

4. Maintain A Normal Blood Pressure Range

 

Those with high blood pressure are three times more likely to have a

heart attack! The upper (systolic) number represents the pressure

while the heart contracts to pump blood to the body. The lower

(diastolic) number represents the pressure when the heart relaxes

between beats. Blood pressure below 120 over 80 mmHg (millimeters of

mercury) is considered optimal for adults.

 

5. Stop Smoking Period!

 

No ifs, ands or butts! Smoking increases the risk of heart disease by

raising blood pressure, abnormal blood clotting and hardening of the

arteries or Arteriolosclerosis, not to mention lung disease.

 

6. Control Blood Sugar Levels

 

A normal fasting blood sugar is 100 or less. A fasting blood sugar of

126 or greater indicates diabetes. Overweight and too little exercise

is what increases the risk of type 2 diabetes. Diabetes can lead to

heart disease, stroke, kidney disease, and even blindness.

 

7. Maintain Lean Body Mass

 

According to The Cleveland Clinic, A BMI (Body Mass Index) of 40 or

more indicates morbid obesity, which increases a person's risk of

death from any cause by 50% to 150%.

 

8. Balance Stress and Emotional Tension

 

The fight or flight reaction to a stressful situation is normal and

important. The constant bombardment with stressful, over stimulating

situations over time, causes adrenaline levels to rise, becoming

chronic and abnormal. This continues pattern promotes hardening of

the arteries and the formation of blood clots. Drug use, especially

the use of cocaine has been shown to cause heart attacks. Say NO to

drugs.

 

9. Work on Anger Management

 

The " Type A Personality " has been recognized as a definable risk

factor. This personality type usually has higher blood pressure,

higher blood cholesterol levels and both higher and lower levels of

certain hormones.

 

10. Know Your Family History

 

Although you can't help heredity, you can certainly " be aware " of any

risk factors that may have been passed down through your family tree.

Especially your immediate family. Below, you will find a list of

family medical history questions about heart disease.

 

 

Andrew Pacholyk, MS, L.Ac.

Peacefulmind.com

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