Cardiovascular disease is the number one cause of death in the United States, but in many cases it is preventable through lifestyle modification. The definition of heart disease is any condition that causes the heart to cease functioning as an efficient pump. Heart attack, heart failure, enlarged heart and an irregular heartbeat constitute the majority of heart problems.
Certain risk factors make a person's heart more vulnerable to heart disease. These risk factors have been categorized and carry significant implications. The risk factors can be divided into two main categories: uncontrollable risk factors and controllable risk factors.
Uncontrollable risk factors include:
• Family history of heart disease
• The male sex
• Older age
• Post-menopause
• Race
Controllable risk factors include:
• Diet
• Smoking
• Cholesterol
• High blood pressure
• Lack of exercise
• Overweight
• Uncontrolled diabetes
• Stress
The different types of heart disease have different symptoms, though there are some common symptoms for a number of heart problems. These symptoms vary depending on the type and severity of the heart disease. It is crucial to recognize these symptoms and get timely help from your doctor to avoid the condition becoming too severe or frequent. Some of the common symptoms of heart disease are shortness of breath, palpitations, feeling of weakness or dizziness, increased rate of heartbeats, sweating, nausea, irregular heartbeats, heartburn; however, some people suffer heart attacks without showing any prior symptoms. This type of heart attack is referred as a “Silent MI,” which may occur to anyone; however it is more frequent in diabetic patients.
Even though most people associate heart disease with men, it's also the leading cause of death among women. To dispel the myths and raise awareness of heart disease as the number one killer of women, the American Heart Association created Go Red For Women – a passionate, emotional, social initiative designed to empower women to take charge of their heart health. http://www.goredforwomen.org/
Here are some things you can do to help your heart:
•Limit your intake of fat
•Choose heart-healthy fats over saturated fats and trans fats (for example avocado, olive oil, canola oil)
•Limit processed foods: cookies, bakery items
•Limit your intake of sugars
•Limit your intake of sodium/salt
•Choose more whole grains, legumes, fresh produce and low fat dairy products
•Choose lean meat and poultry
•Include fish in your diet: cold water, fatty-fish like salmon, mackerel, herring, sardines
•Include nuts in your diet: ex. almonds, walnuts
•Exercise portion control
•Become physically active for 30–60 minutes a day
•Stop smoking
•Limit your intake of alcohol
Heart Disease is a serious, yet preventable killer among Americans. Following a healthy diet with plenty of fruits and vegetables, cutting down on salt, cholesterol and saturated fats; exercising regularly for at least a half an hour daily by engaging in some sort of moderate level of physical activity; and avoiding tobacco and alcohol are critical steps to take not only to lower your risk of heart disease, but to benefit your overall health. It is better to follow the preventive measures as it is important to note that “prevention is better than cure.” Always remember whatever actions you do today; delay, prevent, minimize or worsen the effects of heart disease. You have only one body and one heart – take good care of it!
