|
| |
Keys to a Healthy Heart
Craig Keyes, M.D.
February is American Heart Month. While Valentine’s Day has us focused on our
hearts, we should take time to celebrate healthy hearts – our own and those of
our loved ones.
The American Heart Association cites cardiovascular diseases, including stroke,
as our nation’s No. 1 killer. Colorado ranks 7th nationwide in cardiovascular
deaths per 100,000 people, according to the just-released 2006 United Health
Foundation America’s Health Rankings Report. This is up from 4th in 2005 and 1st
in 1990 (when the first Rankings were released). Given the increase of
cardiovascular deaths in Colorado over the past 16 years, we must take steps
together to improve these numbers.
The keys to a healthy heart include changes in diet, exercise and lifestyle.
These changes aren’t difficult, but it does take some effort. Taking care of
your heart can pay off in long-term good health as well as many more Valentines!
Here are a few tips to help ensure your heart and those of your loved ones are
strong and healthy for years to come:
Visit your doctor. Have regular checkups. Include blood pressure and cholesterol
level readings, as appropriate. Talk with your doctor about any risk factors.
Discuss any illnesses, ongoing health concerns and family medical history. If
you have health conditions such as diabetes, high blood pressure or high
cholesterol, carefully follow your doctor’s instructions, and, keep him or her
informed of any symptoms or changes.
Quit smoking. Don’t put it off any longer. Smoking poses numerous health risks
including heart disease and elevated blood pressure. Try a quit-smoking program
or talk with your doctor about aids such as nicotine gum or patches. Counseling
or a support group also may be helpful. Quitting smoking may not be easy, but
your health – and life – depends on it.
Fuel up with good food. Eat foods that are low in trans- and saturated fats,
cholesterol and sodium. Remember that low in fat doesn’t always mean low in
calories, so read nutrition labels carefully. A diet high in fiber can lower
cholesterol. Be sure to include foods such as oats and beans in your diet.
Fruits and vegetables are a good source of fiber as well, plus they have many
heart-healthy vitamins and minerals. If you drink alcoholic beverages, do so in
moderation.
Keep your body moving. Exercise is important for a healthy heart. That doesn’t
mean you need to run marathons. Aerobic exercise such as walking, bicycling or
swimming is great for your heart. Choose an activity that is a good match to
your fitness level, and be sure to start slowly. Gradually work up to five days
a week, 30 minutes a day. Talk to your doctor before beginning any exercise or
sports program.
Manage stress and anger. A life free of stress is nearly impossible; however,
you can change the way you react to life’s daily challenges. Use relaxation
techniques such as deep breathing, gentle stretching or meditation. Look at your
daily and long-term priorities. Are your goals realistic? Do your best each day
and let the rest go. Eating well and exercising also can help. Make time for
good health and good relationships. It will do your heart good.
Dr. Craig Keyes is the chief executive officer of United Healthcare of Colorado.
|
