This February marks the 51st anniversary of American Heart Month. Heart disease is the number one killer in the U.S., claiming more lives than all cancers combined. It is important for us to take a serious look at what we can do to lower our risk for heart disease this month and throughout the year. Follow the tips below to get started on your path toward heart health.
- Be Active. Physical activity is one of the best ways to fight off heart disease and other chronic conditions. Any amount of activity is better than nothing; however at least 30 minutes a day is ideal. Can’t devote a full 30 minutes? Split your exercise into 10 minute increments. Talk to your provider about activities that are safe for you.
- Maintain a Healthy Diet. Include a variety of fruits and vegetables, whole grains, low-fat dairy products and lean protein sources (poultry without skin, seafood, processed soy products, nuts, seeds, beans, peas). Avoid foods and beverages that are high in fat, sugar and sodium. Eating foods low in saturated fat and cholesterol and high in fiber can help prevent high cholesterol. Limiting salt or sodium in your diet can also lower your blood pressure.
- Aim for a Healthy Weight. Carrying extra weight especially in your mid-section is hard on the heart and can increase risk for diabetes. If you are overweight, losing just 5% to 10% of your starting weight can make a big difference in your blood pressure and blood sugar.
- Avoid Commercial Tobacco. Smoking increases your risk for heart disease, heart attack and other heart related complications. If you don’t smoke, don’t start. If you do smoke, quitting will lower your risk for heart disease. Talk to your provider about smoking cessation options that best fit you. Also try to avoid secondhand smoke. Contact Sara Cleereman, RN at 715-478-4889 to learn more about the Community Health Department’s Smoking Cessation Program.
- Limit Alcohol Use. If you choose to drink alcohol, limit your intake – one to two drinks a day for men and no more than one a day for women. Alcohol can increase blood pressure.
- Know Your Numbers. Check cholesterol and triglyceride levels regularly. Monitor blood pressure and get tested for diabetes. Staying informed will allow you to better manage your health and prevent certain health conditions from developing.
If you have heart disease or diabetes it’s not too late. Following these preventive tips can help manage or improve your condition. Also be sure to take all medications that have been prescribed to you. Talk your health care team about what you can do to prevent or treat heart disease.
References: http://www.nhlbi.nih.gov/ , http://www.cdc.gov/heartdisease/