Maintain a Healthy Heart

Most people like to believe that a heart attack cannot happen to them just because they “feel fine.” In addition to an escapist attitude, there are myths surrounding heart disease that contribute to such a belief. Many women believe that females are lesser prone to heart disease. Many men believe that they are still too young to worry about heart disease. In reality, such beliefs are far from truth.

Facts About Heart Disease

Data released by the National Institutes of Health (NIH) says that more than half a million Americans die of heart ailments every year. Nearly half of them are women. In case of men, the risk of heart disease starts escalating significantly from the age of 45, and in case of women the same risk begins to escalate from the age of 55. More than 50 percent of the men who die of heart disease all of a sudden have no previous symptoms of the disease. In the case of women, this number stands at 64 percent.

These cold facts may appear disconcerting. However, the good news is that nature has given you plenty of power to maintain a healthy heart. If you think that you are taking reasonably good care of your heart’s health, think again. According to a recent national survey report quoted by the NIH, only three percent of the adults in the United States practice all “Big Four” habits that help to maintain a healthy heart. These habits include eating healthy, staying physically active, maintaining a healthy weight, and avoiding tobacco.

Weight Control for a Healthy Heart

As a first step, you should be aware that according to NIH, if you have a slightly high blood pressure, it is possible to bring it under control without medication. Maintaining a healthy weight, a physically active lifestyle, moderating alcohol consumption and healthy eating habits can help to control blood pressure. You can follow a DASH (Dietary Approaches to Stop Hypertension) eating plan that focuses on wholegrain foods, veggies, fruit, and low fat milk products, and limits consumption of sugar-rich foods and beverages, salt and red meat.

Overweight and the risk of heart disease are in direct proportion to each other. The problems of obesity and overweight have reached epidemic proportions in the United States. NIH has released startling facts that almost two-thirds of American adults suffer from obesity or overweight. Since 1991 the number of obese Americans has gone up by more than 75 percent. But the good news is that even a minor weight loss of about 5 to 10 percent helps to substantially lower the risk of heart disease.

Healthy Diet to Reduce the Risk of Heart Disease

NIH quotes recent research which shows that the risk of heart disease can be cut down by as much as 82 percent by adopting good health habits. Healthy diet is a critical component of this effort. In addition to DASH program that aims to reduce high blood pressure, there is also a TLC (Therapeutic Lifestyle Changes) diet program that aims to bring down the harmful LDL cholesterol levels through a low-cholesterol, low-trans fat and a low-saturated fat diet plan. The program backs up this diet plan with physical exercise and weight management.

A healthy diet plan should include lean meat without skin and fat, poultry and fish in moderate quantity. Fried food should be replaced with baked, broiled or roasted food as far as possible. Bacon, sausages and other high-salt foods should be avoided. Fat-free milk, yogurt and low-fat cheese in moderate portions should be used. Egg white should be preferred to egg yolk. At least half of the total grain intake should be in form of wholegrain. These include brown rice, pasta, cereals and wholegrain breads.

Regular Physical Activity

The first tip for success in creating a physically active lifestyle is to start small and set realistic targets. Instead of setting a target of “1 hour of treadmill run at 7 mph” you may choose to start with “10 minutes of brisk walk” per day. That is more achievable and a practical way to make a start. Gradually increase your physical activity as you begin to enjoy it. Play a sport or find a companion for your daily exercise regimen to cut down the monotony. Keep a track of your progress and measure your weight loss and waist reduction.

The best way to motivate yourself towards maintaining physical fitness and curbing your urge to eat snacks and fatty foods is to remind yourself of the benefits. You will lose one good thing in life, which is tasty food and a easy going lifestyle. But against that you stand to gain a longer and healthier life and excellent physical fitness, strength and aesthetic appearance. These benefits far outweigh the costs you have to bear in terms of leading a little more disciplined and healthy lifestyle.

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