National Heart Awarenss Month: Improving Heart Health

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Good Morning!

 

National Heart Awarenss Month: Improving Heart Health

 

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.

 

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

Therapies for healing

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