Heart Health Tips

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HEART HEALTH TIPS

GENETICS
Like the color of your eyes, tendencies for many health conditions are genetically passed from one family member to another. The more you know about your family's health history, the more you can do to reduce your risk of diabetes and heart disease. – American Heart Association

DIET & EXERCISE
A healthy diet and regular exercise are the key factors to improving heart health. If you already have a heart condition, discuss with your doctor the right meal choices and safe exercise parameters for you and your particular heart health.

DIABETES
Individuals with diabetes are at high risk for heart disease and stroke. The American Heart Association offers a free educational program called “The Heart of Diabetes” that you can access to reduce your risk of cardiovascular disease associated with diabetes.

LDL/HDL
LDL (Low density lipoprotein) is the bad cholesterol that can build up in the arteries feeding the heart and brain. HDL (high density lipoprotein) is known as the good type that carries cholesterol away from the arteries and back to the liver.

CHOLESTEROL
Cholesterol comes from two sources: 1) produced in your body (mostly in your liver) and 2) is found in foods that come from animals. Foods that come from plants to not contain cholesterol. The American Heart Association recommends you limit your average daily cholesterol intake to less than 300 milligrams, and for individuals with high cholesterol, they recommend no more than 6 ounces of lean meat, fish or poultry per day, substituting vegetable protein sources as much as possible.

WHY EXERCISE?
Regular exercise (30-60 minutes every other day) can reduce your risk of heart disease, lower your blood pressure and lower your cholesterol. Physical exercise can be as easy as walking, gardening, cycling, climbing stairs, etc. If you already have a heart condition, ask your doctor about the best parameters for your particular heart health.

CHOLESTEROL LOW DOWN PROGRAM
The American Heart Association offers a free 5-step program to lower your cholesterol. The website contains great tips for planning and shopping for your meals, exercise tips for at home, at the office and at play and a monthly e-newsletter.

CHOOSE TO MOVE PROGRAM
The American Heart Association offers a free 12-week physical activity program for women with tools to create a plan of action, strengthening your resolve, celebrating your successes and staying motivated.

CPR TRAINING SAVES LIVES
Since 75% of all out-of-hospital heart attacks happen at home, CPR can mean the difference between life and death for a loved one. CPR can double a victim's chance of survival by maintaining vital blood flow to the heart and brain until more advanced care can be given. Many local community centers, schools and community colleges offer CPR training programs.

WHY CHECK BLOOD PRESSURE?
Approximately 1/3 of all U.S. adults has high blood pressure and 1/3 of these people don’t even know they have it. High blood pressure can lead to stroke, heart attack, heart failure and kidney failure. Having your blood pressure checked regularly can reduce the risk of a serious cardiovascular event.

NEW DIET LIFESTYLE RECOMMENDATIONS FOR 2006
The Journal of the American Heart Association published new heart health recommendations for2006 that affect diet, lifestyle and exercise. The article is backed by new research findings. Click HERE to read the press release.

GOOD FAT
Omega-3 fatty acids are beneficial to both the prevention of heart disease and improvement of heart disease symptoms. These can be found in fish, fofu, other forms of soybeans, canola, walnut and flaxseed, and their oils. A great article with recommendations on what you should eat if you have documented or undocumented coronary heart disease, want to stay healthy, or lower tryglycerides, can be found by clicking HERE.

SESAME OIL CAN REDUCE BLOOD PRESSURE
Patients on blood pressure medication have been known to be able to reduce the amount of medication they take by cooking with sesame oil in place of other edible oils.

HEART ATTACK WARNING SIGNS
Some heart attacks are sudden and intense, however others may start slowly with only mild pain and discomfort. Some warning signs that a heart attack is happening are chest discomfort (pressure, fullness or pain), upper body discomfort and pain in one or both arms, back, neck, jaw or stomach, shortness of breath, cold sweat, nausea or lightheadedness. If you or someone you are with experiences one or more of these symptoms, don’t wait longer than a few minutes before calling 911 or getting to a hospital.

Heart Tips & Resources

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