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by Laura Sullivan

Heart disease is now the number one killer in the United States. Physicians urge people to lead healthy lifestyles and practice preventive care. The first step toward a healthy heart does not begin in the doctor’s office, but with many of the choices made in everyday life.

It is well known that physical inactivity doubles the risk of developing heart disease. The American Heart Association recommends a minimum of thirty minutes of moderate intensity aerobic physical activity three days a week.

Moderate intensity aerobic activity is equivalent to a brisk walk that noticeably accelerates the heart rate for an extended period of time. Walking has the lowest dropout rate of any physical activity, and is the simplest positive change individuals can make to effectively improve their heart health. Research has shown that the benefits of walking improve cardiovascular risk factors including blood pressure, cholesterol, blood sugar and stress. Walking also can lower the risk of developing other chronic diseases, including type-2 diabetes, osteoporosis, obesity, depression and some cancers. Increase physical activity by taking short walks before breakfast and after dinner—start slow with walks of 5 to 10 minutes, work up to 30 minutes. In addition you can add other physical activity such as working in the yard, using stairs rather than elevators, parking farther away at shopping malls, and plan family outings that include physical activity such as hiking, backpacking, and swimming.

The latest statistics from the American Heart Association state up to 65% of American adults are overweight. The increase in obesity over the past 20 years has amplified the number of cases of the following diseases and risk factors: Coronary heart disease, high cholesterol, high blood pressure, diabetes, stroke, gallbladder disease, osteoarthritis, sleep apnea, respiratory problems and some cancers—endometrial, breast, and colon. Excess weight intensifies the amount of work the heart must provide raising blood pressure and stress on the heart. High blood pressure increases the heart’s workload, causing the heart to thicken and become stiffer.

Losing as little as 10 pounds can lower your risk of developing heart disease.

People who track their weight, physical activity and calorie intake are more likely to reach their ideal weight and healthy living goals. Long term weight loss or control cannot be achieved by any diet alone without regular exercise. A heart healthy diet includes nutrient rich foods, which have vitamins, minerals, fiber and other nutrients. Vegetables and fruits are high in vitamins, minerals and fiber, and low in calories. Adding sensible quantities of fruits and vegetables can aid in controlling blood pressure and weight.

Incorporating unrefined whole grain foods that contain fiber into your eating habits can help lower your cholesterol and help you feel full. Studies have shown that eating fish twice a week or more, such as salmon, trout and herring, can lower your risk of coronary artery disease. Fish is an excellent source of heart healthy omega3 fatty acids. Avoid foods containing partially hydrogenated vegetable oils, or high in dietary cholesterol. Choose lean meats and poultry; select fat-free, one percent fat, and low-fat dairy products. One heart healthy goal is to eat less than 300 milligrams of cholesterol and 2300 milligrams of sodium per day.

Quit smoking! Smoking increases your risk of developing coronary heart disease by 2-4 times that of nonsmokers. Smoking cessation increases HDL (healthy) cholesterol levels, improves circulation and breathing, and after only one day of quitting, decreases your chances of having a heart attack...

Any type of "diet" can help you lose weight but to truly become healthier you must make a "lifestyle" change in eating and living habits. If you truly want to "Work with passion and live with a healthy heart" it will have to include a lifestyle change that includes the three legs of healthy living:

Take charge of your physical well-being—exercise.

Change your eating habits for a long term don’t just "diet"

Accept responsibility for your personal health by lowering risk factors.
For further information on preventive care and our clinical programs visit our website at www. texascardiac.com.