February is Heart Health Month!  In honor of this and the celebration of Valentine’s day, we would like to remind everyone to get a heart checkup and take steps to keep our hearts healthy.  Cardiac disease is still the number one killer among all people in the U.S., and 1 out of every 3 women in the U.S. suffers from a form of cardiovascular disease, compared to 1 in 30 who die from breast cancer.  We don’t want to minimize breast cancer, however, there many avenues of education and awareness about breast cancer prevention compared to heart disease programs.

The good news is that awareness is growing, and there are some simple things you can to do to improve your heart health and prevent cardiovascular disease.

According to the American Heart Association, 64% of women who died of coronary heart disease had no previous symptoms.  Cardiovascular disease is a silent killer primarily because we are just not aware of the warning signs.  And cardiovascular disease is completely preventable!

The first thing you can do to prevent heart disease is to get a full physical including bloodwork, blood pressure and body measurements.  In our office, we provide a 5-factor diagnostic process for heart health, diabetes, stroke and cancer risks since they all share similar risk factors.  Read more about this diagnostic process by clicking HERE.

Women have a different heart muscle than men, so therefore diagnostic tests should be gender specific.  A women’s heart has softer arteries than a man, and fewer woman are likely to have calcium present in their arteries at the onset of a heart attack.  Women typically have heart attacks 5-10 years later than men because women’s estrogen levels decrease over time, and as women become menopausal, they lose some of their protection against heart disease.

What should you aim for in heart health?
Most women know they should have a physical, but few are familiar with the statistics they should be shooting for.  Below is what the American Heart Association recommends:

• Total cholesterol should be less than 200 mg/dL
• LDL (Bad Cholesterol) – These goals vary according to the presence of other risk factors           
• Less than 160 mg/dL for Low Risk patients
• Less than 130 mg/dL  for Intermediate Risk patients
• Less than 70 mg/dL (or less) for High Risk patients (including those who have heart disease or diabetes)
• HDL (Good Cholesterol) – should be 50 mg/dL or higher
• Triglycerides – less than 150/mg/dL
• Blood Pressure – Less than 120/80 mmHg
• Fasting Glucose – Less than 100 mg/dL
• Body Mass Index – Less than 25 KG/m2
• Waist Circumference – Less than 35 inches
• Exercise – Minimum of 30 minutes most days of the week

Lifestyle and stress factors are much less measurable, but can also contribute to your heart health.  Specifically smoking increases your risk of heart disease.  For definitions of the above factors, visit our web glossary.

Once you have had your checkup, chances are that your health care provider will give you instructions on other ways that you can care for your heart.  Below are a few things you can do yourself.

1. Exercise: If you have not yet had a recent checkup, get one first.  A new exercise regimine for someone with a high risk for heart disease can actually harm you.  Your doctor may recommend a less rigorous exercise program to protect you, and gradually increase the intensity as you strengthen your heart.  For those with a healthy heart, 30 minutes per day or most days is recommended.  If you have difficulty being disciplined, combine activities with exercise, such as doing it with a friend, watching tv, reading.  Even if you don’t have time or the equipment at home, any movement for a period of time will help.

2. Cut the Vices.  If you smoke, QUIT!  At our office we have smoking cessation programs to help you quit and there are many resources out there available to you, including hypnotherapy, support programs like Quitnet.com, and medications.  In addition to smoking, a reduction in alcohol consumption, fatty foods and quantity of foods will also help improve your heart health.

3. Lose Weight/Eat Well.  Cutting just 200-300 calories per day can help you lose up to two pounds per week!  Planning your meals will make all the difference.   Rather than avoiding the tempting foods you love, start adding fruits, vegetables, healthy nuts, grains, seeds, and fish.  Even adding one apple per day to someone’s diet who rarely eats a piece of fruit will improve their health and reduce the chances that they will consume other less healthy foods.

4. Avoid Salt & Stress.  To reduce your blood pressure, be aware of the salt content of your food, and use salt substitutes such as Herbamare and low sodium salts.  Avoid stressful situations as much as possible, and work on controlling your stress levels by exercising, practicing yoga, meditation/prayer and enjoying the things you love.

We are now in month 2 of our New Year’s resolutions.  If you haven’t made them yet, start during Heart Health Month, and if you are having trouble keeping the ones you have already made, partner with friend of someone who can help you achieve your health goals.