Keep it Simple & Stay Healthy

Is it really simple to stay healthy?!   Information is constantly changing regarding what is good for us and what is not.  The American Heart Association (AMA) has seven things that we can do to reduce our chances of dying of heart disease, stroke, or other cardiac related incidents. They call it “The Simple 7″. 1. Get Active – now without becoming an Olympic athelete (by the way, watching the Olympics is not considered exercise), there is something we can all do everyday, for at least 20 minutes, and that is walk. You can add steps here and there  without making a big changes, by just walking a little further to you car when you get to work or parking further from the mall.  Walk into the bank to make that deposit and do not use the drive thru. Go inside to pay for your gasoline instead of paying at the pump, take the stairs instead of the elevator.  These are little changes that we can all make and as you start doing them,  you will think of more ideas on your own. If you think that you need a more structured exercise time, visit your local library before purchasing another video, DVD, or fitness book. You will find lots of variety there and can save yourself a few dollars. 2. Be aware of your cholesterol number – LDL is the “bad” cholesterol. It clogs arteries and puts you at major risk for coronary disease. 75% of cholesterol is produced by the body and the rest comes from the foods that you eat. Some people inherit the genes that make too much cholesterol so you may not be able to control it without medication. The AMA recommends that you schedule a screening, eat foods low in cholesterol and saturated fat, skip the trans fats, maintain a healthy weight and stay active (see #1). 3. Eat a diet of vegetables, fruits, unrefined whole-grains, fish (at least twice a week), lean meats, poultry (without skin) fat-free/low fat dairy. Cut back on the salt and eat less than 300 mgs of cholesterol. 4. Manage blood pressure – The AMA says that high blood pressure is the single most significant risk factor for heart disease. It is called the “silent killer” because you can’t feel high blood pressure. One in three adults have it, yet 21% don’t even know it. And of those with high blood pressure, 69% are receiving treatment, yet, only 45% have it controlled. Having your blood pressure checked frequently is important. Don’t be shy about using the testing equipment at the drugstores. Check it anywhere and anytime that you can and let your doctor what the numbers are – keep a record in your wallet. This is well worth your time. You see, the pressure you are measuring is the pressure of your blood on your veins. If it gets too high, over time it will stretch your veins and cause microscopic tears. When the body heals these tears it creates scar tissue which can form clots, blockages, which lead to stroke, heart attack, kidney failure and heart failure. 5. Are you overweight/obese? If your body mass index (MBI) is 25.0 kg/m2 or highter, then you are among the 145 million overweight or obese Americans. Calculate your BMI by multiplying your weight in pounds by 703, then dividing that number by your height in inches and then divide again by your height in inches. Reduce your risk for heart disease by losing weight and keeping it off. Always consult your physician before starting any weight loss program. 6. Reduce Blood Sugar – diabetics are 2 to 4 times more likely to have heart disease or stroke than adults without diabetes. 7. And finally, (and should probably be #1) QUIT SMOKING – not just for your health but for those around you. Happy Heart Month!