Tips for Improving Heart Health

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Good Morning!

 

Tips for Improving Heart Health

 

The heart provides the power we need to live. Arguably the most important muscle

we have. In an average lifetime, the heart beats more than two and a half

billion times, without ever pausing to rest. The heart supplies the force to

circulate blood throughout the body. The blood transports oxygen and nutrient to

the cells of the body and carries waste and other substances from the cells. It

pumps an average of 6000 quarts of blood daily.

 

The heart is monitored by two vital statistics; checking the blood pressure and

the pulse. Your doctor could also do an Echocardiograph and Electrocardiograph,

which are two techniques that provide detailed information about the heart

without causing any discomfort to the patient. If these procedures do not

provide enough information, exploratory procedures may need to be performed.

Cardiac catheterization and angioplasty are two common methods for exploring the

heart.

 

Heart disease is still the number one killer of both men and women. Awareness is

the first step. Know your cholesterol, blood pressure and ideal weight. Lower

risk factors and prevent early disability, illness or even death from heart

disease or stroke.

 

Improving Heart Health

 

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

http://www.peacefulmind.com/heart_health.htm

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