Health Matters Observer
FEBRUARY 2017
An A-to-Z guide to
Heart Health February is Heart Month, a great time to commit to a healthy lifestyle and make changes to keep your heart beating strong for a lifetime. Peruse this guide to keep your ticker in tip-top shape. IS FOR AEROBICS The American Heart Association recommends at least 150 minutes of moderate exercise per week to improve cardiovascular health. During moderate activity your heart rate should be between 50% and 70% of your maximum heart rate. Calculate your maximum heart rate by subtracting your age from 220. For example, a 35-year-old should reach this zone at 92 to 130 beats per minute. To decrease the risk of heart attack or stroke, the American Heart Association recommends 40 minutes of moderate to intense aerobic exercise (up to 85% of your maximum heart rate) three or four times a week. It’s important to note that even if you can’t reach these goals, something is better than nothing.
IS FOR BLOOD PRESSURE High blood pressure is the result of a hardening of the arterial wall, which obstructs blood from flowing to organs. It can put you at risk for heart attack, aneurysm or stroke. The National Institutes for Health reports high blood pressure affects more than 65 million — or one in three — American adults. According to the American Heart Association, normal blood pressure reading shows a top number (systolic) between 90 and 120, and a bottom number (diastolic) between 60 and 80. To lower blood pressure, doctors recommend regular exercise, a diet low in sodium and decreasing alcohol consumption.
IS FOR CAFFEINE Sip in peace. Although caffeine has been the scapegoat for quite a few ailments from cancer to stunted growth, evidence linking caffeine to heart disease is now less substantial. In fact, some researchers have concluded that caffeine can decrease inflammation, which can contribute to cardiovascular disease.
MORE A-TO-Z HEALTHY HEART TIPS INSIDE PAGES 2 - 7