I would be remiss to let February, known as American Heart Month, slip by without mention.
In much of my work as a clinical dietitian, I counseled otherwise healthy patients to reduce their risk for developing heart disease or stroke. I also worked with patients participating in cardiac rehabilitation, a medically supervised program designed to improve health once someone has experienced some physical trauma to their heart. Although certain risk factors for heart disease including age, gender, and genes are non-modifiable, food and nutrition can play a significant role in both the prevention and treatment of cardiac health. I guess that’s why I always loved working in cardiac care.
The American Heart Association estimates that over 92 million Americans live with some form or heart disease, or the after-effects of stroke. (As a reminder, a stroke occurs when the flow of blood to the brain becomes interrupted. A heart attack occurs when blood flow to the heart is blocked.) Cardiovascular disease is also the number one cause of death globally. The good news is that for most common types of cardiac disease—high blood pressure, heart attack, and stroke—prevention is possible.
The Harvard School of Public Health offers a free online assessment to determine risk for heart disease in seemingly healthy people. Note that this tool is intended to complement, not replace advice from a primary care provider. Go for it…see where your lifestyle might need some health improvement.
Practicing four vital lifestyle steps can dramatically reduce your risk for heart disease.
1. No butts about it…Don’t Smoke.
The Center for Disease Control and Prevention has some good resources to help people quit smoking.
2. Manage a healthy body weight by trying to moderate food eaten daily with physical activity.
Body weight and weight gain are influenced by a multitude of factors that can contribute to not only heart disease, but many other health issues.
As a person’s height is relative to their weight, calculating Body Mass Index (BMI) is a fairly good evaluation. Please don’t strive to be the leanest and fittest, rather practice being the best version of yourself that you can be.
3. MOVE!!!
In cardiac rehab classes patients would ask how often they had to exercise. Our reply, “You only have to exercise on the days that you eat.”
In reality, try to be physically active every day; any movement is better than nothing. No need to become a marathon runner; even walking 10 minutes out and 10 minutes back can be beneficial. Our bodies are much too efficient for our livelihoods – we have way more calories available to us than we need, while we are sedentary most of our 24-hour days. Participate in physical activity that you enjoy. Research shows that people who have a schedule or commitment to exercise (such as a walking partner or participating in a class/instruction) do get more physical activity, have healthier lifestyles, and healthier body weights. Aside from weight, exercise can also strengthen heart muscle and function, reduce blood pressure, help to control blood sugar, and improve sleep and mental outlook…couldn’t we all use more of that?!
4. Eat nutritious foods: Have on hand and choose to eat vegetables, fruits, whole grains, nuts and legumes, fish and poultry, olive and other vegetable oils (alcohol in moderation, if at all.) Why do these foods make a difference in our health? Because they are packed with natural nutrients that have physiological benefits in promoting health and reducing risk of heart and other diseases. The Harvard Healthy Eating Plate is a good tool for help in eating healthy, balanced meals.
Choose to eat more nutrient dense whole foods than processed foods which generally are not as nutritious, especially highly processed foods which are energy dense and high in sodium, artery-clogging saturated fat, and or sugar. I love cookies, pizza, French fries, wine and more, but I know I must enjoy them on occasion, in moderation for good health. Oh, don’t forget a daily ounce or two of dark chocolate…typically a 1” square of at least 60% cacao content.
So long February, hello healthy heart!