A recent article released on CNN in honor of the American Heart Associations Go Red for Women Campaign is a great reminder of just a few simple changes we can make in our lives to decrease our risk of heart disease.
As most of us are aware, heart disease is the leading cause of death in women and men. Fortunately many of us have the ability to reduce our individual risk of dying from heart disease by making simple modifications to our daily lives, and there is no time better than now to work on those changes.
The beginning of a new year is often a good time to reflect on that amazing organ that beats inside of our chest. With increased motivation and the best intentions to fulfill those New Years resolutions of eating healthier and exercising, January tends to be a time for change. Followed by February, which is the month of Heart Disease Awareness.
Listed below are a few reminders that may help you to live a longer, healthier life:
- Get more sleep– who wouldn’t like to make this modification? There isn’t a day that goes by that you don’t run into someone that complains they do not get enough sleep- you may even be that person. The recommended amount of sleep is 7-8 hours every night so that your heart has time to rest and your blood pressure and heart rate can decrease.
- Make a toast to your heart– Believe it or not, having one alcoholic beverage a day for women (two for men) can actually help to reduce your risk of heart disease by increasing your HDL, which is your “good” cholesterol and helps to reduce stress. Of course red wine contains antioxidants (should have approx 4oz), but even 12 oz of beer or 1.5 oz of 80- proof spirits is also considered to be beneficial. If you do not currently drink alcohol then this is not suggesting that you start. More importantly, drinking alcohol in moderation is helpful but more than one a day is actually stressful to the heart.
- Eat healthier– we all know this one…nothing has changed. More veggies and fruits, more fish, more lean meats. Less refined sugar, fewer carbs and fats and salt reduction to no more than a teaspoon a day. If you just can’t shake that sweet tooth, try to substitute with dark chocolate, but remember in moderation.
- Let’s get it on– to improve heart health all you need is 30 minutes a day of exercise. This doesn’t mean that you have to hit the gym everyday; you just need to participate in activity that sustains your heart for a ½ hour. This includes sex! I know that all the men out there are jumping up and down to hear this information but it is true ladies. So for those of you who keep coming up with excuses to not have sex here is one way to kill two birds with one stone- satisfy your partner AND improve your health. A healthy sexual relationship also helps to reduce stress, which is beneficial for heart and mental health.
- Prevention is key: getting annual exam by your primary care physician and OB/GYN is essential in early detection of heart disease and preventing the progression as opposed to treating the disease. These days preventative care appointments are almost always free of charge to the patient whereas problem/disease focused care costs are increasing. There really is no excuse for not seeing a physician yearly.
- QUIT SMOKING– if you’ve heard it once you have heard it a million times. Easier said than done though. If you are experiencing difficulty please contact your health care provider to discuss methods of smoking cessation that may be right for you.
Check out more information at the CNN site: http://www.cnn.com/2014/02/13/health/women-heart-health/index.html?iref=allsearch
We also encourage you to also review some previous blog entries in the archives on this website for additional information regarding heart health.
- February 2013- You hold the key to your healthy heart
- April 2013- An App a day may keep the doctor away
- August 2013- Why “Weight” to lose?
FEB