HEART SMART

Keeping the blood pumping during Heart Health Month

February was proclaimed Heart Health Month in 1964 by President Lyndon B. Johnson, but heart disease has been the leading cause of death in the United States since 1950.

Major risk factors that contribute to heart disease are high blood pressure, high cholesterol (specifically LDL and triglycerides), smoking, diabetes, excess body fat, a diet high in processed foods and saturated fats, physical inactivity and excessive alcohol use. Most, if not all, of them are what a health professional would call “modifiable risk factors,” meaning that the individual has the ability to make healthy changes to reduce and in some cases eliminate the risk factor completely.

Some of the risk factors can be confusing if you don’t know what you should be looking for. For example, what is considered high blood pressure? What should LDL cholesterol levels be? What is “enough” physical activity? Below are some recommendations, but remember: always consult with a physician before making any medical changes.

High blood pressure, also known as hypertension, is split into two categories. Stage 1 hypertension is when the systolic (top number) reaches 130139 mm Hg or diastolic (bottom number) reaches 80-89 mmHg. Stage 2 is when the systolic is 140 mm Hg or greater or diastolic is 90 or greater.

Hypertension can be situational (i.e. stress, grief, anxiety, etc.) and in most cases can be controlled by nutrition and exercise. In some cases, hypertension may be caused by genetics or underlying disease, but only a physician can make a diagnosis, so it is very important to see your general practitioner to discuss your specific cause.

High LDL cholesterol (low density lipoprotein), a.k.a. “bad cholesterol,” has been shown in many studies to increase the risk of heart disease and stroke. When your body has too much LDL, it can build up along the artery walls, creating plaques. Plaques lead to obstruction, decreased blood flow to the heart muscle and, ultimately, a heart attack. Eating too many processed foods that have saturated fats have been linked to an increase in LDL numbers. Red meat and many full fat dairy products also have high levels of saturated fats. Try to keep your consumption of saturated fats to less than 7 percent of your total calorie intake – doing so will help keep your LDL levels within normal range. Smoking is an addiction, and like any addiction should be managed with the help of a professional. There are no “better cigarettes” than others, nor is there an “okay” amount of cigarettes to smoke. Studies show that male smokers are 46% more likely to be at risk of heart disease and/or a stroke by having just one cigarette a day (women are 34% more likely).

The number of Type Two diabetes mellitus (DM II) diagnoses has steadily been increasing year after year. Currently, one in 10 Americans have DM, with 95% of those being Type Two. DM II (unlike Type I, a genetic disorder) is caused by lifestyle choices, particularly physical inactivity and regular excessive caloric intake. Socioeconomic status and education have also been shown to be factors in DM II development. Diagnosis can only be done by a series of blood tests ordered by a physician. A healthy fasting blood glucose level should be less than 100 mg/dL. Over time, DM II puts extra stress on vital organs, including the heart. High levels of glucose can weaken blood vessel walls and damage the nerves which help control the heart.

Physical activity is my favorite subject to write about. As technology has changed, we as a species have become less and less active. With more automation, fewer physical labor jobs and with more drive-through options than ever, we don’t have to move as much as our ancestors did, and we are paying for it. From a health standpoint – not aesthetic – the human body needs a minimum of about 150 minutes of moderately intense exercise a week to help ward off conditions like hypertension and DM II. If you are not currently exercising, I highly recommend chatting with your physician about doing so. I also highly recommend learning how to exercise properly from an exercise specialist who is certified and will listen to you. Starting a new program can be daunting, but done properly will be rewarding and will help keep your body and your mind working like a well-oiled machine.

Hearts aren’t just for Valentine’s Day in February, which was named Heart Health Month in 1964. CONTRIBUTED

Excessive alcohol use is not something many think about being a heart issue, but rather a liver issue. Well, it’s both. First, let’s define excessive alcohol use. Researchers from the American Health Association have categorized heavy drinking as: having six or more drinks on one occasion, feeling hungover the next day no matter the amount of alcohol consumed, needing to drink first thing in the morning, and/or allowing drinking to disrupt your life. Many studies have been done on those who imbibe excessively, and the most interesting findings are a 31.5% increase in stretching of the heart walls, high levels of inflammation markers, higher levels of fat found in the bloodstream and decreased heart pumping action. Those who consume three or fewer drinks per week are at the lowest risk for developing any heart disease-related issues and cancer compared to those who drink more than that. If you or a loved one have shown signs of using alcohol in excess, please find a professional to help. Breaking this addiction shouldn’t be done alone.

Be good to yourself and take care of your heart this month and every month that follows. If you want to start a new or change up a current exercise plan, reach out to me. I would love to help! Jenniferlynnboltz@gmail.com