February is Heart Month

Even during National Heart Month, lack of awareness about heart disease and its potential deadly impact continues.


 If heart disease goes undetected or untreated, it can be fatal.

According to the American Heart Association, heart disease can trigger a number of issues, but it begins with a process called atherosclerosis.
Atherosclerosis is the result of a build up of plaque in the walls of the arteries. 

The plaque clogs up the artery, disturbing the flow of blood throughout the body. 

Over time, this causes blood clots that may result in life-threatening conditions such as heart attack, stroke and other cardiovascular diseases. 

Contributors to atherosclerosis include, high blood pressure, high levels of cholesterol and sugar in the blood, and smoking.
Lifestyle can either exacerbate risks or reduce them.  


Simple lifestyle changes can reverse heart disease, also known at cardiovascular disease.

Eating a diet full of vegetables, fruits, lean meats and minimally processed foods is a great way to reduce the risk of heart disease. 

Also, giving up smoking and taking up exercise will greatly enhance the quality of life and lower your risk of disease.

 If you change your diet from highly processed, sugary foods to a diet rich in fruits and vegetables, you’ll lose weight. 

If you give up sugary drinks and walk 30 minutes a day, you’ll lose weight. 

But the most important result of these changes is you’ll be reducing your risk of heart disease.  

According to Dr. Dean Ornish, founder and president of Preventative Medicine Research Institute,

 “Almost 95 percent of heart disease is preventable. We don’t need to wait for a new breakthrough, a new drug, a new laser, something really high-tech. We just need to put into practice what we already know. These are very simple things.”
The Center for Disease Control, lists high blood pressure, high LDL cholesterol, and smoking as key risk factors for heart disease. About 49 percent of Americans have at least one of these risk factors. 

Risk factors include:
Diabetes

Overweight and obesity

Poor diet

Physical inactivity

Excessive alcohol use 


To make changes:

If you’re taking medication, follow your doctor’s instructions and stay on your medications.

Eat a healthy diet that is low in salt; low in saturated fat, and cholesterol; and rich in fresh fruits and vegetables.

Take a brisk 10-minute walk, three times a day, five days a week.

Don’t smoke. If you smoke, quit as soon as possible.  

Limit alcohol consumption.

 





Source:
Nicki Anderson: You can prevent heart disease - The Naperville Sun

http://napervillesun.suntimes.com/lifestyles/18157909-423/nicki-anderson-you-can-prevent-heart-disease.html


Bloggers note:
We strive to build healthier lives, free of cardiovascular diseases and stroke using Dean Ornish diet principles, Mindfulness Based Stress Relief created by Jon kabat-Zinn, and walking for exercise...