HEALTH AND FITNESS: Your heart month action plan
Heart disease, sometimes called coronary artery disease, is the leading cause of death in the United States.
It is responsible for nearly 600,000 deaths each year, mostly from heart attacks. Millions more are at increased risk because of certain biological and behavioral risk factors. Some of these risk factors cannot be changed, such as age, sex, and family history, while others can be altered to reduce risk. These modifiable risk factors include smoking, high blood pressure, high cholesterol, diabetes, obesity, and physical inactivity.
Since February is Heart Month, this is an ideal time to assess your own risk of heart disease and take steps to improve your health. Here is a Heart Month action plan:
1. Assess your risk. If you haven’t done so recently, you should see your doctor to have your risk factors evaluated. This includes tests for blood glucose and blood lipids (including total, LDL, and HDL cholesterol and triglycerides), measurement of your blood pressure and body weight, and an assessment of other health factors such as your family history, whether you smoke, and your level of physical activity. You may be able to find a health fair or other event in the community at which you can have many of these measurements made, but only your doctor can help you determine the best course of treatment given your personal risk profile.
2. Be active everyday. The benefits of as little as 30 minutes per day physical activity are well-established and impact heart disease risk in a multitude of ways. Physical activity helps with weight control, lowers blood pressure, improves blood lipids, and prevents and treats diabetes. Think of this as a great health “deal.” By modifying one risk factor – inactivity – you can also promote beneficial changes in four others – obesity, hypertension, high cholesterol, and diabetes. There is no other treatment, drugs included, that can have such a broad impact on reducing heart disease risk!
3. Improve your diet. If you are like most Americans, your diet is too high in saturated fat, salt, and added sugar and lacking adequate whole grains, fruits and vegetables, and fiber. This type of diet is associated with obesity, high blood pressure, high cholesterol, and diabetes. All of these conditions are risk factors for heart disease, so you may literally be eating your way to a heart attack. Changing what you eat to include more whole grains, fruits, vegetables, and low-fat meat and dairy and minimizing added sugars, fat, and processed foods can help you lose weight and prevent or treat high cholesterol, diabetes, and high blood pressure.
4. Quit smoking. There is no way around this one – quit! Ask your doctor about prescription medications that can make quitting easier. Nicotine replacement therapy in the form of patches, gum, and lozengescan help manage cravings and are available over the counter. Ultimately, though, quitting smoking is a behavior change that takes motivation, willpower, and time. But it is worth it – your risk of heart attack goes down within days and can drop 50 to 70 percent within five years after quitting.
The potential impact of these steps is great. Knowing which risk factors are most concerning can help you and your doctor make the most effective treatment decisions. Even modest changes in diet and activity can lead to improvements in risk factors and reduced heart attack risk. The best news is that you can start today by putting down your next cigarette, going for a walk and eating a healthier dinner. Your heart will be glad you did.Brian Parr, Ph.D., is an associate professor in the Department of Exercise and Sports Science at USC Aiken where he teaches courses in exercise physiology, nutrition and health behavior.