Every year since 1963 the President issues the proclamation that February is American Heart Month…and it has nothing to do candy or Valentines Day. Cardiovascular diseases, including heart attack and stroke are our nation's No. 1 killer…of both men AND women! The goal is to help raise public awareness of heart disease and to help raise funds for research and education.
The “Go Red” campaign specifically aims to help women take action against heart disease and to show support, it is recommended that everyone wear red on National Wear Red Day - Friday, February 5th.
The American Heart Association had developed “My Life Check” and it is designed to let people know that even the smallest improvements to your health can make a big difference. There are 7 areas to address:
- Get Active: - Try to incorporate 30-60 minutes of moderate activity each day
- Eat Better: - Limit your fat intake, choose unsaturated fats over saturated fats, eat more fish, include more whole grains, beans, lean meat and poultry, produce and low fat dairy to your diet. Also, limit sugar, salt and alcohol.
- Lose weight: - Know your Body Mass Index, health experts want our BMI at 25 or less. Along with the tips above, exercise portion control.
- Stop smoking: - This is still a major risk factor in the development of high blood pressure and heart disease
- Control Cholesterol: - First, know your numbers. You need to not only know what your Total Cholesterol is, but also your LDL (bad cholesterol) and your HDL (good cholesterol). Your cholesterol can be lowered by changing your diet, losing weight and incorporating exercise. Cholesterol <200 mg/dl LDL < 100 mg/dl HDL >44 mg/dl for men and > than 54 mg/dl for women
- Manage Blood Pressure: - High blood pressure is commonly known as the “silent killer”, meaning there are really no signs or symptoms until it is already high. If you are at risk for heart disease, have your blood pressure checked regularly and try to keep it at or below 120/80.
- Reduce Blood Sugar: - Having diabetes increases a person's risk of heart disease. Try to keep your fasting blood glucose levels between 70-110 mg/dl or whatever level has been determined by your physician.
These steps have one unique thing in common: any person can make these changes, they are inexpensive to start and the goal is what we all hope for ourselves and our families…a long, productive healthy life!
Written by: Tarie Beldin, RD, LD
St David's Round Rock Medical Center