Celebrate American Heart Month with These Heart-Friendly Habits

01/30/12

Did you know that heart disease is the leading cause of death in the United States? Or that one American will experience a heart attack every 25 seconds?

Although these statistics are sobering, the good news is that we can take specific actions to prevent our heart attack risk. How heart friendly is your lifestyle? February is American Heart Month, as well as the month we celebrate Valentine’s Day. Show your heart the care and attention it deserves with these heart-healthy habits:

Track your numbers – At your next check up, ask your physician to review your cholesterol, blood pressure and weight. Be sure you know both your LDL and HDL cholesterol levels – LDL is the bad kind that can stick to the inside of your blood vessels and narrow them; HDL is the good kind that helps minimize this damage. And keep in mind that the higher your blood pressure and waistline, the higher your risk for developing heart disease. Only by knowing your personal risk factors for heart disease can you monitor the progress you’re making toward a healthier lifestyle.

Eat smarter – Strive for a well-balanced diet of fruits, vegetables, whole grains, low-fat dairy products and lean meats, fish and skinless poultry. Watch portion sizes, and cut back on the amount of cholesterol, salt and partially hydrogenated fats (or trans fats) you consume. (Canned, packaged and prepared foods are some of the biggest culprits for trans fats and added salt). If you drink alcohol, limit yourself to one drink a day if you’re a woman and two drinks a day if you’re a man.

Get active – Physical activity is essential for maintaining your ideal weight, reducing stress and creating a stronger heart. The American Heart Association recommends 30 minutes of moderate physical activity at least five times a week. If exercise isn’t part of your regular routine, start with small changes such as taking the stairs or parking farther away from the door. Even better, get the whole family involved after work hours and build up a sweat riding bikes, walking around the neighborhood or playing outside.

Stop smoking – Smoking increases blood pressure and creates narrowing of the arteries. Even worse, people who smoke a pack of cigarettes a day have twice the risk of heart attack than nonsmokers. Make 2012 the year you quit smoking and enjoy the health benefits of a nicotine-free lifestyle. If your workplace doesn’t offer a smoking cessation program, speak with your physician about the latest methods available to help you quit for good.

Know the signs of a heart attack – Would you know if you or someone near you were experiencing a heart attack? The early warning signs of a heart attack are discomfort in the chest (including feelings of pressure, squeezing or fullness), pain in other areas of the upper body (including discomfort in one or both arms, the back, neck, jaw or stomach) and other symptoms such as shortness of breath, cold sweat, nausea or lightheadedness. Fast action can help save lives – call 911 or your emergency response number immediately!