Heart Association
Have a Healthy Heart by Rachel Lukasavige
February has arrived and you may be gearing up for Valentine’s Day. You are buying cards, candy, and other gifts in order to get into that special someone’s heart. But there is another heart you should be thinking about this month and that is Your Own; especially if you are a woman. Heart disease is the number one killer of women and the American Heart Association has named February American Heart Month. Dedicate yourself to taking care of your own heart this year by following some simple advice.
Most women, when asked what their top health concern is, will name breast cancer. Breast cancer accounts for one in 30 deaths in women but heart disease accounts for one in 2.6 deaths. It is important to take steps that will improve Your Heart and to spread the word about heart disease in order to help protect others. Many of the factors that increase your risk of heart disease are in your control.
There are three overall lifestyle changes you should focus on to become more heart healthy; tobacco use, diet, and physical activity. If you use tobacco, stop. Tobacco use raises your risk for heart disease significantly. As many as 30 percent of all coronary heart disease deaths in the U.S. each year are attributed to smoking. By quitting now, you can lower your risk significantly.
Lose weight or maintain your healthy weight by balancing your calorie intake and physical activity. Incorporate fruits, vegetables, and whole grains into your diet and consume oily fish twice a week.
Limit your intake of saturated and trans fat by choosing lean meats, fat-free or low fat dairy products, and avoiding products made with partially hydrogenated oil. Choose and prepare foods with little or no salt. This will help lower your blood pressure which, if high, contributes to heart disease.
Last, but certainly not least, get your blood pressure and cholesterol checked regularly and know what your numbers mean. You will want to aim for a total cholesterol of less than 200/mg/dL and a blood pressure reading of less than 120/80mmHg.
To learn more about these guidelines and screening numbers, visit the American Heart Association’s Go Red for Women page at http://www.goredforwomen.org/index.aspx. Make this the year you take care of your own heart.
About the Author
Rachel Lukasavige is a Health Coach at Lukas Coaching. Visit www.lukascoaching.com/resources.htm for a ton of free tools to help you improve your health, finances, business, career & life!
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2010 Guidelines for CPR
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