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Your Heart Numbers
The first step to taking care of your heart is to know key numbers. Keep up with annual physicals so your doctor can run the most critical screenings for heart disease. These include measuring:
• Weight and BMI (body mass index)
• Waist circumference
• Blood pressure
• Cholesterol
• Fasting blood sugar
By knowing the results, your doctor can prescribe specific lifestyle changes, or in some cases, certain medications, to help manage any risk factors. If you smoke, ask your doctor to recommend a smoking cessation plan. Smoking is a major risk factor for atherosclerosis – hardening of the arteries – which can lead to coronary heart disease, heart attack and stroke.
If you are not due for a physical, you still can learn and manage some of these numbers on your own. Certain pharmacies offer blood pressure screenings and blood glucose tests.
Research shows that regular physical activity and exercise can greatly reduce the risk of cardiovascular disease (CVD) including heart attacks and stroke. To stay fit, the US Surgeon General recommends 30 minutes of moderate activity/5 days a week. Yet a recent Centers for Disease Control study found that almost 40% of Americans had not walked for 10 straight minutes in a week!
Make it a habit to take a brisk walk 30 minutes a day to reduce your risk of heart attack or stroke by 30%. You need to work hard enough so that you keep your heart rate within your target heart rate (THR) for at least 20 minutes or more. Your THR is 60-80% of your maximum heart rate (MHR). Calculate your rough MHR by subtracting your age from 220. Thus, if you're 55, your MHR will be 165. Seventy percent of this would be 115 beats per minute. (While exercising, stop and count your pulse for 10 seconds, then multiply by 6.) If all this math turns you off, invest in a heart rate monitor, available at most drug stores
A major “silent killer,” stress is linked to many illnesses including high blood pressure and other types of cardiovascular disease. To combat daily stress, try meditation. By practicing this ancient art regularly for just 5 minutes a day, you’ll not only reduce your risk for stress-related illness, but also improve your focus, sharpen your memory and ward off depression.
Carve out some time, maybe before bed or during the day when you’re trying to manage stress. Find a quiet spot where you can sit comfortably. To start, say a word like the classic mantra “om,” drawing it out as you say it. The vibration stimulates your sinuses to release nitrous oxide, which relaxes lungs and blood vessels. Focus on your breathing and repeat the word over and over to keep other distracting thoughts at bay
You’ve heard that stretching can help you maintain flexibility and avoid injury. Studies show that stretching may also help relax your arteries and improve their elasticity. This allows blood to flow more easily through the body, which helps keep blood pressure at healthy levels. The mere act of stretching also reduces stress, which lowers blood pressure.
It’s best to stretch after a workout, once your muscles have warmed up. Remember those classic stretches you learned in gym class? Give a few of these oldies but goodies a try: While standing, practice gentle neck rolls, arm reaches and arm circles. Bend down and try and touch your toes. Try this: Lie on your back with your knees bent and your arms flat on the floor at your sides. Keep your feet flat on the floor. Take a deep breath and relax. Grasp the back of one knee (not the top of the knee) with both hands and pull as close to your chest as possible. Return to the starting position and repeat with the other leg.
Studies show that having gingivitis (gum disease) can quadruple your risk of stroke and raise your risk of a heart attack up to 12 times. Wage war on bacteria-ridden plaque, by practicing good oral hygiene. Brush your teeth at least twice a day for 2 minutes at a time; floss once a day; and keep regular dental appointments (usually twice a year for professional cleanings). One last tip: Chew sugarless gum. It increases the saliva flow which helps to prevent plaque buildup.
As part of a heart-healthy lifestyle, practice yoga. This ancient art has been shown to ease heart rate, lower blood pressure and boost circulation. It also increases lung capacity, improves muscle tone, strengthens bones and more.
Try the Downward Dog: Get down on your hands and knees and put your bottom toward the sky. Hold yourself up like this as you lift your body up. Practice holding for up to 2 minutes. Like many classic yoga poses, the downward dog has myriad health benefits including strengthening your hands, wrists, lower back, and hamstrings. It also deepens breathing, lessens anxiety and increases circulation – all important for a healthy heart!
Research shows that people who live in Mediterranean countries are 20% less prone to heart disease. Even if you don’t live in the Mediterranean, you can eat like you do. Choose mainly plant-based foods like fresh fruits, vegetables, pasta, beans and nuts, and eat less red meat. Avoid sodium-laden processed groceries and eat foods that are fresh and in season. Make cholesterol-reducing olive oil your main source of fat and eat fish twice a week. Lastly, enjoy heart-healthy red wine in moderation – that translates as 1 glass for women or 2 for men a day.
We are a nation of sitters. Many of us, especially those living in the ‘burbs spend almost the entire day sitting – in the car, at the desk, at the dinner table and at the end of the day, parked on the couch in front of the TV. A sedentary lifestyle, along with America’s obesity and stress epidemics, plays a big role in adding to your risk for heart disease.
If you think you are too busy to exercise, learn how to sneak in some movement. Park your car at the far end of the parking lot so you have to walk further to the grocery store or office. Take the stairs at work or go for a brisk walk on your lunch hour. Do jumping jacks while making dinner and squats when you’re watching TV. Dance with the kids after homework time. Be creative!
