A Healthy Heart

A Healthy Heart

We humans have an amazing propensity for denial. Denial though can have dire consequences. Don’t stick your head in the sand! Take heart in your heart health. Your loved ones will be grateful.

In Canada 90% of heart attacks result from coronary disease. Atherosclerosis (the lining of the coronary arteries narrows due to fatty deposits) blocks the flow of blood, nutrients and oxygen to the heart. This blockage can lead to angina (chest pain) and heart attacks. Blood clots can get more easily caught in the arteries and thus further reduce the flow of blood to the heart, even cause death.

The good news is that coronary heart disease (CHD) is the most preventable type. A major study by the Canadian Institute of Health Research found that integrated lifestyle changes can reduce the risk by 80%. WOW! Both genders are equally at risk. For women the chances increase four times after menopause. So, outsmart yourself and take preventive action now!

QUIT SMOKING – the single most effective thing you can do for your heart. Smoking robs the heart of oxygen by accelerating the deposit of plaque in the arteries. Narrower, less elastic arteries make the heart work harder. Many people have managed to quit, so can you.

EXERCISE – Being inactive is high on the list of major contributors to heart disease. Physically active people have half the risk of coronary artery disease than sedentary people, and are 35% – 50% less likely to develop hypertension. Exercise reduces LDL cholesterol (bad kind of fatty deposits whose accumulation causes a narrowing of the arteries) and raises HDL cholesterol (the heart healthy type that sweeps LDL away.) Exercise strengthens the heart and helps to maintain a healthier weight and blood pressure. The Heart and Stroke Foundation recommend 30 – 45 minutes a day. Don’t despair! Accumulate: 10 minutes here, 15 there.

BANISH BELLY FAT – fat stored around the belly increases the risk of heart disease. Visceral fat lies deep within the body and releases harmful chemicals into the blood. A 15% decrease in total weight cuts visceral fat by as much as 41%. (Get to it!) Your waist to hip ratio (WHR) will help determine if you are carrying too much dangerous belly fat. Measure your waist at its smallest point in inches, and then measure your hips at their widest point. Divide your waist measurement by your hip measurement. A WHR of .85 and over in women and more than .9 in men is strongly linked to an increased risk in heart disease. Go on, get out the measuring tape and look the truth in the eye. Take action if necessary.

KEEP TABS ON YOUR BLOOD PRESSURE – high blood pressure forces your heart to work even harder and may cause it to become thick and stiff. Lowering blood pressure to acceptable levels can reduce heart attacks by an average of 20% – 50%. Exercise helps to lower blood pressure, medication controls it. Don’t fool around with blood pressure. Consult your Doctor. Get tested. Take action. Uncontrolled high blood pressure is known as the silent killer.

EAT HEART SMART – eat high fibre, cholesterol lowering foods such as whole grains, legumes, nuts and seeds, deep coloured fish containing heart protective marine Omega -3 fatty acids. Limit refined, processed foods. Eat plenty of raw fresh fruit and veggies for the vitamins, minerals and antioxidants. Limit salt and booze. Oh well, you gotta do what you gotta do … and I know you can. (You will feel so much better.)

DEAL WITH DIABETES – Up to 80% of people with diabetes die as a result of a heart attack or stroke, and diabetic women face a threefold risk of heart attack. The persistent high blood sugar levels of diabetes damage arteries and small blood vessels and accelerate artery-plugging atherosclerosis.

If you already have diabetes, modify your other cardiac risk factors: smoking, lack of exercise, high blood pressure, excess weight and high cholesterol. Have a diabetes checkup every three months and a full evaluation once a year. If you don’t have diabetes but are 40 or older, get your blood sugar levels checked soon, and thereafter every three years—especially if you have a high body mass index, high blood pressure, elevated cholesterol or a family history of diabetes.

BRUSH UP ON ORAL HYGIENE – Two of the cheapest defensive weapons are your toothbrush and dental floss. One study of Canadians (aged 36 to 69) found that those with severe gum disease (known also as periodontal disease) were at three to seven times more risk for fatal heart disease. Bacteria entering the bloodstream from the mouth can invade the heart. These microbes may promote artery-damaging inflammation as well as contribute to clot formation by binding to the fatty deposits in arteries.

These tips are from the article Have a Heart, by Michele Spongale, Canadian Health magazine Fall 2006. For additional tips on heart health go to www.canadian-health.ca , click on past issues. Check out the many other interesting articles! So long for now. My healthy heart tip to you is: open your heart to laughter, to life and to loving. Boom, boom.