February is famous for a special Hallmark holiday: Valentine’s Day. But, did you know that February is also known for it being Heart Month? A whole month dedicated to one very important organ; without it, there would be no Valentine’s Day, so it’s extremely important to take care of your heart. Here’s what you need to know to show your heart some much-needed love.
How many people die from heart disease?
Heart disease is the number one cause of death in the United States. This is for both men and women, young and old, from any and all racial and ethnic backgrounds. Quantifiably, according to the Center for Disease Control, more than 647,000 Americans die every year from heart disease, that’s 1 in every 4 deaths.
Now, even though these are some scary statistics, most heart diseases are preventable and, sometimes, reversable. Let’s start talking about our heart health by exploring those who are most at risk.
Who is more at risk of developing heart disease?
There are a mix of medical conditions and lifestyle choices that factor into developing heart disease such as:
- Physical inactivity
- Excessive alcohol use
- Eating an unhealthy diet
- Overweight or obesity
- Diabetes
- High blood pressure
- High cholesterol
- Smoking
Unfortunately, your age and family history also play into your risk. If you are a woman over 55 or a man over 45, your risk is higher. The same goes for if you have or had a sister or mother who had heart disease before age 65, or a brother or father who had heart disease before 55.
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What are some tips to help with your heart health?
Like mentioned above, a lot of heart disease is preventable or reversible, it just takes time, commitment and work. In order to keep your heart healthy, try to do the following:
- Eat healthy. This will help with your cholesterol, too. By learning the difference between good and bad cholesterol, you will be able to help your heart immensely.
- Get/stay active. It is recommended to do a minimum of 150 minutes of moderate physical activity every week. This activity is defined by anything that significantly raises your heartrate for an extended period.
- Stay at a healthy weight. Doing the first two things will help with this goal. Every person has a target Body Mass Index (BMI) that they must be within to be at a healthy weight; this is factored by using the age and height or an individual. Staying within this target means you are at a healthy weight and will help you not put unnecessary strain on your heart. Free BMI calculators are available anywhere with a quick Google search.
- Quit smoking/don’t smoke. This is one of best things that you can do for your body. Smoking wreaks havoc all over the body, so by quitting, or never starting, you are saving your body from unnecessary health problems that will end up putting strain on your heart.
- Drink alcohol in moderation. An unpopular fact is that alcohol in no way helps your body. It used to be noted that a glass of wine a day is actually heart healthy, but this myth has been debunked recently by health care professionals. It is now viewed as important to truly only drink in moderation as there is no health benefits of alcohol of any kind.
- Manage your stress. Healthy stress management does wonders for your heart as stress is a major factor in a lot of functions of the body. So if you manage your stress in a healthy way (i.e. not by drinking and/or smoking), your body will be a lot better off.
- Control your blood pressure and cholesterol. Luckily, by doing a lot/all of the tips listed above, your blood pressure and cholesterol will be at healthy levels. If either of them goes out of wack, your physician will refer you to one or all the methods we have already gone over.
- Get regular checkups. Caring about your heart’s health should be a number one priority. By going for checkups regularly, your doctor will be able to catch any issue before it becomes too much to handle. They will also help you monitor your weight, BMI, blood pressure and cholesterol, all things that factor in to good heart health.
Your heart is one of the most important organs in your body. By taking care of it, you are taking care of your future.
Glenn Carlos, MD, is a physician in the cardiac department at IU Health Ball Memorial Hospital. To learn more, visit iuhealth.org/find-medical-services/heart-vascular-care.
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February 20, 2020 at 02:25AM
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Ask the Expert: Show your heart some love - The Star Press
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