Protect Your Heart (Health)
Written by: Tracy Pritchard (MS, CNS, LDN)
February is heart month. Did you know heart disease is a leading cause of death in the United States for men and women? There are things you can do to protect your heart and stay healthy.
The first step is understanding your risk of heart disease and what you can do to lower your risks. Several factors play a role, some of which are changeable and some of which are not. Some of the risk factors we can’t change include age, gender, and family history of early heart disease.
The good news is that there are many factors that can be modified. Interestingly some of these do not have signs or symptoms so it is important to ask your primary care provider for lab work and a risk assessment. Some of the modifiable factors include having high blood pressure, high blood cholesterol, being overweight or obese, having pre-diabetes or diabetes, smoking, lack of regular physical activity, having a history of preeclampsia, and/or having unhealthy eating behaviors. Keep in mind that each risk factor increases one’s chance of developing heat disease and they are stackable meaning the more risk you have the higher the overall risk.
Did you know that blood pressure has been referred to as a “silent killer” because symptoms are often overlooked or misunderstood, while quietly damaging blood vessels? In a stealthy manner, it is a leading cause of premature death worldwide. It may be present in those who appear healthy for years before complications occur. The seriousness of high blood pressure cannot be understated since it puts someone at increased risk for numerous conditions including heart disease, stroke, metabolic syndrome, dementia, among others. However, unlike cholesterol, high blood pressure may have visible signs (headaches, fatigue, chest pain, etc) and it is something that can easily be measured and monitored. Fortunately, this testing is not limited to a doctor’s office. Blood pressure can be monitored at home.
Tips for measuring blood pressure include the following:
Avoid smoking, caffeinated beverages, and exercise for 30 minutes prior to measuring
Rest in a chair for 5 minutes with left arm resting on a flat surface for five minutes prior
Make sure you are relaxed
Check to make sure the cuff is placed correctly on the arm (do not put over clothes)
Measure at the same time every day
Take several reading and track the results
Click on this link for a printable blood pressure log:
Since poor nutrition is a contributor to heart health, it is important to understand the role diet plays in the development of hear disease. Adopting a healthier eating pattern is the best thing to do to improve heart health. Unfortunately many people ignore their diets until later in life when problems arise. The sooner someone can adopt a healthy diet the better for long term health.
Some of the proven heart healthy plans that focus on heart health over weight loss include the Mediterranean and DASH (dietary approach to stop hypertension) diets. The main theme of these diets is prioritizing natural unprocessed foods by increasing the consumption of whole foods such as vegetables, fruits, low fat dairy foods, nuts/seeds, whole grains, poultry, and fish. These foods are inherently low in trans fat and saturated fat. Some of the benefits may also come from increased amounts of potassium, calcium, magnesium, and fiber incorporated in this plan. Sweets, added fats, and red meats may be consumed but should be done in a limited manner with controlled portions. In addition to supporting heart health, these dietary patters are also associated with a reduced risk of other conditions such as diabetes, stroke, cancer, and even depression.
Healthy eating consists of incorporating certain foods while limiting or avoiding others. The foundation of a heart-healthy pattern includes vegetables, fruits, whole grains, some dairy, protein rich foods (fish, lean meats, eggs, nuts/seeds, legumes/beans), and healthy fats. Don’t forget staying hydrated – water helps the heart pump blood throughout the body and helps muscles work more efficiently. Some of the foods to reduce include sodium, saturated fat, added sugars, and alcohol.
There are several basic heart healthy diet tips to keep in mind. First off, it is important to focus on consistency and be patient as you implement small changes. If you eat out a lot, consider cooking from scratch more often. Restaurant and ready-to-eat foods are typically higher in calories, fat, and sodium. If you prepare them yourself you have more control. The American Heart Association recommends that adults have not more than 2300 milligrams (mg) of sodium per day, ideally no more than 1,500mg. Since high blood pressure is a risk factor for heart disease, try to observe how much salt/sodium you are consuming per day and adjust accordingly. This will be easier if you spend time planning your meals in advance so you don’t have to default to a fast-food-run or rely on processed foods.
You can also become a smart shopper and learn more about what you are consuming. One way to do this is to learn how to understand and use the nutrition facts label. Of course, whole foods do not come with labels and ideally should make up a majority of the diet. When choosing foods with a label, you can see not only calorie but total fat, saturated fat, sodium, and added sugars to determine if it fits in your dietary pattern.
Most people are wondering where treats fit in. It is fine to have a treat every once and a while, but try not to make it the norm or become an excuse to give up on a heart healthy diet. If you consistently consume healthy foods, a treat once in awhile will balance things out over the long term. The good news for chocolate lovers is that chocolate can be enjoyed in moderation – make dark chocolate your choice when shopping for heart-healthy holiday treats throughout the year.
Tap here to view the Heart Health Collection on That Clean Life!